10 Foods that can help you sleep better
Sleep has an impact on every aspect of health, so try these food for sleeping. Fortunately, some foods and beverages contain compounds that help control parts of the sleep cycle, which may aid in they may aid in both falling and staying asleep.
Sleep duration and quality can have an impact on a variety of conditions, including:
- obesity
- diabetes
- cardiovascular disease
- hypertension
Getting enough sleep, on the other hand, can be difficult. According to the Centers for Disease Control and Prevention (CDC), one-third of all adults in the United States do not get enough sleep.
Many chemicals, amino acids, enzymes, nutrients, and hormones collaborate to promote and regulate sleep. These are some examples:
- tryptophan
- gamma-aminobutyric acid (GABA)
- potassium
- pyridoxine
- serotonin
- acetylcholine
- antioxidants
- B vitamins
- copper
- melatonin
- calcium
- magnesium
- L-ornithine
- histamine
- folate
- vitamin D
- zinc
Although many foods have low levels of these sleep-promoting compounds, only a few have high concentrations that may affect a person’s sleep cycle.
Here are the best foods and drinks for sleep, taking into account both traditional knowledge and scientific research, as well as nutritional profiles:
Warm milk
Warm milk is a well-known home remedy for insomnia. Tryptophan, calcium, vitamin D, and melatonin are four sleep-promoting compounds found in milk. It is one of the best food for sleeping.
However, the childhood association many people have with a warm cup of milk and bedtime may be more effective in promoting sleep than tryptophan or melatonin. A warm cup of milk before bed, similar to a cup of tea, can be a relaxing nightly ritual.
Low-fat milk is also a healthy and low-calorie snack. Each cup of 1% low-fat milk contains roughly:
- 7.99 grams (g) of protein
- 300 mg of calcium
- 499 international units (IU) of vitamin A
- 101 IU of vitamin D
- 101 calories
Chamomile Tea
Chamomile is a traditional sleep aid.
Researchers believe that chamomile’s sleep-inducing properties are due to apigenin, a flavonoid compound.
Apigenin appears to activate GABA A receptors, which aids in sleep stimulation.
Although there is only weak evidence that chamomile may improve sleep quality, having a warm cup of tea before bed can be a soothing ritual to help a person mentally prepare for bed. Drinking chamomile tea is one of the best food for better sleep.
Chamomile tea is widely available in supermarkets and online.
Almonds
Melatonin, a hormone that regulates the sleeping and waking cycle, is abundant in almonds.
A 1-ounce (oz) serving of whole almonds also has 77 mg of magnesium and 76 mg of calcium, two minerals that may aid in muscle relaxation and sleep. Eat Almonds it is the best food for sleeping.
Almonds, which are high in good fats and low in sugar and saturated fats, are also nutritious evening snacks.
Almonds are sold in supermarkets, bulk food stores, and online.
Kiwifruit
Some studies have been conducted to investigate the relationship between kiwi consumption and sleep. In one small study, people who ate two kiwifruits one hour before bedtime for four weeks had better total sleep time and sleep efficiency, as well as took less time to fall asleep. It is the best food for sleeping.
If kiwi is good for sleep, it could be because it contains a lot of sleep-promoting compounds, such as:
- melatonin
- carotenoids
- magnesium
- anthocyanins
- folate
- calcium
- potassium
- flavonoids
Tart cherries
Cherries contain four sleep-inducing compounds: melatonin, tryptophan, potassium, and serotonin. Tart cherry antioxidants called polyphenols, according to researchers, may also influence sleep regulation.
The authors of a 2018 review of the health benefits of cherries discovered a positive correlation between improved sleep and cherry consumption. Tart cherries have many benefits but use this food for better sleep.
The researchers also came to the conclusion that cherries’ anti-inflammatory properties could help reduce pain after strenuous exercise and improve cognitive function.
Tart cherries, which are high in fiber, vitamin C, and vitamin E, are also good snacks before bed.
Walnuts
Walnuts contain melatonin, serotonin, and magnesium, all of which promote and regulate sleep. Each 100-g serving of walnutsTrusted Source contains additional nutrients that can aid in sleep, including:
- magnesium 158 mg
- 441 milligrams of potassium
- 98 micrograms (g) of folate
- 98 milligrams (mg) of calcium
Walnuts are high in melatonin, but researchers have yet to establish a strong link between eating these nuts and better sleep. It is the best food for sleeping.
Walnuts can be purchased at grocery stores, bulk food stores, or online.
Fatty fish
Fatty fish may help improve sleep because they contain vitamin D and omega-3 fatty acids, both of which help regulate serotonin. Serotonin is primarily responsible for maintaining a consistent sleeping and waking cycle.
Fatty fish is also high in a few other sleep-inducing nutrients. A 3-oz fillet of wild Atlantic salmon, for example, contains:
- 416 mg of potassium
- 170 mg of phosphorous
- 2.7 µg of vitamin B-12
- 10 mg of calcium
- 21 µg of folate
- 0.54 mg of zinc
- 25 g of magnesium
In a 2014 study, participants who ate 300 g of Atlantic salmon three times a week for six months fell asleep faster and functioned better during the day than those who ate the same nutritional value of chicken, beef, or pork.
The researchers concluded that these advantages were primarily due to increased vitamin D levels, as well as possible improvements in heart-rate regulation due to the omega-3 content.
Lettuce
Lettuce and lettuce seed oil may aid in the treatment of insomnia and the promotion of a restful night’s sleep. According to some, lettuce has a mild sedative-hypnotic effect.
The majority of the sedative effects of lettuce, according to researchers, are due to the plant’s n-butanol fraction, specifically a compound called lactucin.
In a 2013 study, mice given n-butanol fraction preparations had longer sleep duration and shorter sleep latency, or the time it takes to fall asleep.
According to a 2017 study, lettuce not only increased sleep duration in mice but also protected cells from inflammation and damage caused by stress during sleep disruptions.
Barley grass powder
GABA, calcium, tryptophan, zinc, potassium, and magnesium are among the sleep-promoting compounds found in barley grass powder.
According to a 2018 study, barley grass powder may promote sleep and aid in the prevention of a variety of other conditions.
Barley grass powder can be added to smoothies, scrambled eggs, salad dressings, and soups. It is sold in some grocery stores and online.
Other natural treatments
Aside from foods, other traditional or alternative sleep remedies include:
- valerian
- St. John’s wort
- passionflower tea
- kava
It is best to consult with a doctor before beginning any new supplements to ensure that they will not interfere with other medications or supplements or worsen any existing medical conditions.
Some lifestyle and dietary choices can also aid in the improvement of sleep and the sleep cycle. These are some examples:
- Avoiding spicy or rich foods, which can cause heartburn
- Avoiding caffeine-containing foods and beverages near bedtime
- Substituting whole-grain foods for white bread, white pasta, and sugary foods
- Avoiding meal skipping
- Staying hydrated, exercising on a regular basis, and not eating more than 2-3 hours before bedtime
Summary
Many foods contain nutrients, chemicals, and other substances that aid in the regulation of the body’s sleep cycle.
Several types of nuts, fruit, and seafood have been shown in preliminary studies to improve sleep. Other foods and beverages have been used for decades to treat insomnia and improve sleep.
Most potentially sleep-promoting foods are nutritious and unlikely to cause harm, so they should be safe to consume in moderation by anyone without allergies.
To reap the potential benefits of some sleep-promoting foods, consume them a few hours before bedtime to avoid indigestion and acid reflux.
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