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There are a few practices you can follow to fall asleep better and wake up more refreshed. Certain foods have been proven to help you get a good night’s rest and sleep. Let’s explore what these all-natural foods that promote quality sleep.

          1.) Milk:

‘Night-time milk’ is a name given to the popular concoction of having warm milk at night. Warm milk has been proven to improve sleeplessness because it is packed with 4 important sleep-promoting components: Melatonin, Tryptophan, Vitamin D, and Calcium.

The anti-inflammatory properties of milk help a person relax. It is recommended to drink a cup of warm milk before going to sleep.

          2.) Nuts:

Several nuts, such as Almonds, Walnuts, Cashew Nuts, etc., are known to promote sleep, especially in those suffering from insomnia.

These nuts are rich sources of Melatonin, Magnesium, and Zinc, all of which are known to optimize the natural sleep cycle and help a person sleep peacefully at night.

          3.) Kiwi:

Having at least two kiwis before bedtime has been proven to help a person sleep faster and better, along with increasing the average sleep time.

This is because the kiwi is a rich source of several minerals, including Potassium and Folate, which combat their respective deficiencies. Either of their deficiencies gives rise to sleeplessness.

          4.) Fatty Fish:

Fatty fish, such as Salmon, counters Vitamin D deficiency and improves the serotonin content in the body by providing Omega-3-fatty acids. This improves an overall good night’s sleep and helps fight insomnia.

          5.) Rice:

Surprisingly enough, white rice, a carbohydrate, significantly improves the sleep cycle in sleepless people. This is because white rice has a high Glycemic Index (GI – it releases glucose more rapidly in the body after it is ingested), which enhances sleep and the onset of sleep.

Relying on these foods alone will not help you cure insomnia permanently. However, these foods, along with improving your other sleep habits, creating a relaxed environment, and keeping your mind at peace, are crucial to gaining more restful sleep.

References:

1.) Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169-174. https://pubmed.ncbi.nlm.nih.gov/21669584/

2.) Reiter, R. J., Manchester, L. C., & Tan, D. X. (2005). Melatonin in walnuts: influence on levels of melatonin and total antioxidant capacity of the blood. Nutrition (Burbank, Los Angeles County, Calif.), 21(9), 920–924. https://doi.org/10.1016/j.nut.2005.02.005

3.) Rondanelli, M., Opizzi, A., Monteferrario, F., Antoniello, N., Manni, R., & Klersy, C. (2011). The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. Journal of the American Geriatrics Society, 59(1), 82–90.
https://doi.org/10.1111/j.1532-5415.2010.03232.x

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Wouldn’t you consider making a few changes to your diet if it would prove beneficial to improving your sleep?

Well, in that case, this may be your chance to make that happen. Let’s find out how the choices we make regarding food may be affecting the quality of sleep we get.

          1.) Saturated Fatty Foods

Foods rich in saturated fatty acids, such as burgers, pizza, and burritos may (understandably) be tempting, but they may be harming your sleep, especially when eaten just before bed.

Even when eaten during the day, meals that have a high concentration of saturated fat can negatively affect not only the quality of your sleep but also your cognitive abilities. This is because it leads to less time spent in the relaxing stage of sleep (non-REM), which is also usually when the brain consolidates on things learned during the day. Therefore, learning ability might be reduced by anything that adversely affects your non-REM sleep.

          2.) High Protein Dinners

There seems to be some confusion regarding proteins and sleep. Even though proteins generally help you get to dreamland quicker, what is more, important to know is that this largely depends on what the protein comes with.

High-protein foods that equally contain high levels of saturated fat, such as fatty beef and pork, lamb, skin-on poultry, whole milk, and cheese are more likely to delay your sleep time. Other protein options such as skinless poultry, fish, lean beef, and skim milk are better choices when it comes to sleep benefits.

          3.) Chocolate

We’re all well acquainted with the fact that when it comes to getting more sleep, Caffeine is not the best. But do you also know that our beloved chocolate is no saint? Caffeine is one of the components of dark chocolate and has the ability to enhance arousal, delay that “shutting down” feeling, and also reduce the amount of time spent in non-REM sleep, which is the most relaxing stage of sleep.

          4.) Spicy Foods

Spicy foods might be a good choice for a quick metabolism boost, but they’re not so great when you want to fall asleep afterward. Spicy foods such as Chili, Tabasco, and Cayenne, contain capsaicin, which can worsen the symptoms of heartburn (GERD) or trigger these symptoms in persons who are sensitive to it, leading to fragmented sleep. Also, as capsaicin has the effect of raising the core body temperature, it counteracts the normal decrease in temperature that takes place before sleep ensues.

          5.) Acidic Foods

Highly acidic foods, such as citrus fruits, tomatoes, marinated olives, pickles, yogurt, milk, and cheese are notorious for their capacity to cause heartburn in sensitive individuals, disrupting sleep in the process. These foods may not all be bad for one person, however. However, it’s important to take note of what kinds of foods trigger your symptoms so that you can avoid them subsequently.

          6.) Coffee, Caffeine, and Soda

This one is a bit obvious. Caffeine delays sleep onset by interfering with the body’s circadian rhythm (sleep-wake cycle). It not only delays it but reduces the efficiency and the satisfaction derived from it. Alongside their Caffeine content, the high-sugar content of sodas may also reduce sleep duration in both children and adults. They also make it more difficult to maintain sleep when it comes.

          7.) Water

Surprised? You shouldn’t be! Urine output is significantly reduced at night in healthy adults in order to reduce the need to wake up to go to the bathroom. Consuming large quantities of water before bedtime results in fragmented sleep, making a good night’s rest harder to achieve.

References:

1.) https://www.sciencedaily.com/releases/2016/01/160114213443.htm

2.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4702189/

3.) https://www.sciencedirect.com/science/article/pii/S0896627304005409

4.) https://www.hopkinsmedicine.org/health/wellness-and-prevention/better-sleep-3-simple-diet-tweaks

5.) https://pubmed.ncbi.nlm.nih.gov/26899133/

6.) https://onlinelibrary.wiley.com/doi/pdf/10.1046/j.1365-2036.2000.00682.x

7.) https://pubmed.ncbi.nlm.nih.gov/26899133/

8.) https://pubmed.ncbi.nlm.nih.gov/29681250/

9.) https://jcsm.aasm.org/doi/10.5664/jcsm.5384

10.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1550090/

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Just as certain foods make it difficult for us to fall asleep or get maximum relaxation from it, there are also some foods and snacks that may help promote sleep. While making dietary adjustments may not automatically cure insomnia, they certainly have a lot of benefits for improved sleep. Let’s review some of them.

          1.) Kiwi

Popularly associated with New Zealand, this small, oval-shaped fruit contains a good number of vitamins and minerals (especially Vitamins C and E). According to research findings, consuming kiwi can improve the quality of sleep, especially if taken before bedtime. This may have to do with its antioxidant properties, and the ability to improve folate levels, as well as high levels of serotonin.

          2.) Tart Cherry Juice

Otherwise called sour cherries, tart cherries are a rich source of melatonin; the hormone that regulates our sleep. They can be used to improve sleep, and studies are currently underway regarding their possible use in the management of insomnia. In addition, they are rich in antioxidants, such as flavonols and anthocyanins, which are sleep-conducive, as well as potassium, magnesium, and phosphorus. Try a glass of tart cherry juice about two hours before bed to enjoy these benefits.

          3.) Fatty Fish

The benefits of fatty fish in cardiovascular health are well documented. This is not the only benefit they offer, however. Fatty fish such as salmon, mackerel, tuna, sardine, and more are excellent sources of Vitamin D as well as Omega 3 Fatty Acids (eicosatetraenoic acid and docosahexaenoic acid).

Aside from their antioxidant, anti-inflammatory, and cardio-protective benefits, Omega 3 Fatty Acids alongside Vitamin D together improve sleep quality. This is believed to be a result of their ability to enhance serotonin production which is the chemical precursor of melatonin the sleep hormone.

          4.) Nuts

Nuts such as walnuts, cashews, and pistachios are good sources of melatonin, although the quantity may vary from nut to nut. This is in addition to essential minerals, such as zinc and magnesium, that are involved in many chemical processes that take place in the body. Some nuts, especially walnuts, are also good sources of Omega 3 Fatty Acids, which can enhance sleep.

          5.) White Rice

White rice may be beneficial in getting you to sleep faster and for longer periods. White rice is rice that has been stripped of much of its fiber, along with some nutrients. However, this means that there is less worry about bloating and gas from high fiber content, while still remaining a good source of folate, thiamine, and manganese. In particular, the lack of fiber makes it a high glycemic index food which is thought to improve sleep. It is important to note that not all high glycemic index foods promote sleep. Sugary beverages and sodas have been noted to adversely affect sleep.

The Bottom Line

Generally, low fiber carbohydrates taken in small quantities together with tryptophan-rich proteins (such as turkey, skinless chicken, and fish) a few hours before bed can help you fall asleep faster.

Our diets are just one of the many factors that affect the quality of our sleep. Although some foods have been noted to improve sleep compared to others, it is still recommended that we maintain a consistent and balanced diet, comprising adequate quantities of fruits and vegetables for overall health promotion.

References:

1.) https://www.ncbi.nlm.nih.gov/pubmed/29470689

2.) https://pubmed.ncbi.nlm.nih.gov/27633109/

3.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4440346/

4.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5187531/

5.) https://pubmed.ncbi.nlm.nih.gov/24812543/

6.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/

7.) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008810/

8.) https://pubmed.ncbi.nlm.nih.gov/29681250/