Sleep is essential to health. Nightly sleep of 7-9 hours is necessary for mood regulation, cognitive function, and well-being. However, many factors affect sleep quality and quantity. Diet is one factor. Some foods help you sleep, surprisingly. Seven foods can improve night time sleep.
1. Almonds
Almonds make a tasty snack and are nutritious, especially for sleep. Health enthusiasts have long preferred almonds for their many nutrients. Almonds are packed with magnesium, a critical mineral that aids muscle relaxation and improves sleep quality. Research indicates insufficient magnesium intake can adversely affect sleep patterns, causing disruptions and disturbances.
Almonds aren’t just for those seeking sleep. They are also heart-healthy, helping to lower harmful cholesterol levels. Regular consumption can even aid in maintaining healthy skin due to their vitamin E content. Plus, they're a fantastic source of protein to keep you feeling full.
How to Use
Grab a handful of almonds for an evening munch, or sprinkle them over salads, yogurt, or even your breakfast cereal. While selecting almonds, pick the unsalted variety to control sodium in your diet.
2. Turkey
There's a reason we often feel like dozing off after a hearty Thanksgiving meal with turkey as the centerpiece. Beyond being a festive favorite, turkey offers more than just taste. The secret behind turkey's sleep-inducing qualities is tryptophan. This amino acid plays a significant role in mood regulation by boosting serotonin production, which can then transform into melatonin, the sleep hormone.
Turkey is more than just a sleep aid. It’s a lean protein source that supports muscle growth and repair. Additionally, turkey contains selenium, an antioxidant, and vitamin B6, essential for brain development and function.
How to Use
Feeling a bit restless? Consider a light turkey sandwich or even a turkey salad for dinner. Every so often, serving turkey as the main course for dinner could be the best food to eat before bed, ensuring a peaceful night.
3. Chamomile Tea
A warm, soothing beverage like chamomile tea isn't just for cozy winter nights. It’s a go-to for many who struggle with sleep issues or want to wind down after a hectic day. Chamomile tea stands out for its gentle, calming qualities. The antioxidants present in this herbal drink might be the key to its sleep-promoting properties. Regular consumers swear by its effectiveness as a natural insomnia remedy.
Chamomile tea is anti-inflammatory and helps you sleep. Due to its mild sedative effects, it has been used for centuries to calm upset stomachs, menstrual pain, and stress.
How To Use
For consumption, prepare a warm cup of chamomile tea before bedtime. Sip slowly to let its warmth and essence prepare you for sleep. Consider adding this drink to your nighttime routine if you're looking for sleep-inducing foods.
4. Kiwi
Kiwis, known as the powerhouse fruit, are delicious and beneficial to sleep. Your diet affects how well you sleep at night. Kiwi, with its bright green color and tiny black seeds, has more than a sweet taste. Kiwis are abundant in serotonin and antioxidants. These vital components directly impact how soon you fall asleep, how long you sleep, and your sleep quality. For those who often find themselves tossing and turning, including this fruit in your diet might be the change you need. It stands out among foods that help you sleep.
How to Use
Peel and eat one or two medium-sized kiwis an hour before bed. Slice them and make a fruit salad for a light snack. Kiwis are ideal since the goal is to find the best food to eat before bed.
5. Fatty Fish
Fish is heart-healthy and has long been recommended. Did you know some fish can improve sleep? Fatty fish like salmon and trout may become your dinner favorites if you want to sleep well. The benefits of fatty fish stem from the combination of omega-3 fatty acids and vitamin D. These nutrients, significantly when combined, boost serotonin production. High serotonin levels promote restful sleep. For this reason, fatty fish remain the top sleep-inducing foods to help you sleep.
How to Use
Use fatty fish as a main ingredient in your dinners. Simple grilled salmon or trout with green vegetables can do wonders. If you're wondering what to eat before bed, try light fish. You're not just feeding your appetite; you're preparing for sleep.
6. Tart Cherry Juice
Sipping on tart cherry juice is not just a refreshing choice but a beneficial one for those seeking better sleep. Numerous people have turned to this crimson beverage for a natural boost to their sleep cycles. It's not just folklore; there's genuine science behind it.
Its naturally occurring melatonin content is at the core of tart cherry juice's sleep-promoting prowess. Melatonin, the sleep hormone,' controls our sleep-wake cycle. Melatonin increases sleep quality, according to research. What's more, tart cherry juice doesn't just stop at melatonin. It also contains antioxidants and anti-inflammatory compounds that might contribute to relaxation and a calmer mind before bedtime, further facilitating a peaceful night's rest.
How to Use
For optimal benefits, it's best to have a glass of tart cherry juice in the evening, a couple of hours before bedtime. But be mindful of your chosen product; go for pure, unsweetened sour cherry juice to avoid unnecessary sugars. This ensures you get the foods that help you sleep in their most natural form and keep those unwanted calories at bay.
7. Walnuts
With their characteristic brain-like structure, walnuts have long been associated with cognitive benefits. However, their advantages extend far beyond just brain health. Among the variety of nuts available, walnuts stand out, especially when discussing foods to help you sleep.
Almonds and walnuts contain tryptophan. From tryptophan comes serotonin, which regulates sleep and mood. Walnuts' sleep superfood status is reinforced by their ability to convert serotonin into melatonin. One of the few natural sources of melatonin, walnuts also contain tryptophan, which can help regulate sleep cycles and improve consistency.
How to Use
An evening handful of walnuts is an easy way to get them into your diet. Its crunch and flavor make it a tasty snack on its own. Add chopped walnuts to your evening salad, yogurt, or oatmeal for a more creative touch.
