If you want to improve your sleep quality, looking at your diet might be a good start. What we eat and when we eat it can affect our sleep, and below, you can learn about all the foods that help you sleep better.
How does your diet affect your sleep?
When it comes to sleep and sleep quality, diet is not the first thing that comes to mind. However, the things you eat can directly affect your health, your bodily processes, your brain, and your sleep.
Here are the three golden rules you should follow, considering the link between diet and sleep.
- Watch what and how much you eat before bedtime – When you eat a big meal, your body has to work hard to digest the food, making it difficult to fall asleep. Spicy and high-carb foods and drinking too much can all disrupt your body when it tries to wind down and also increase the risk of acid reflux.
- Avoid certain substances – Caffeine, alcohol, nicotine, and sugar can cause health problems and disrupt your sleep patterns, especially when taken in large amounts or close to bedtime.
- Eat foods that make you sleepy – Certain natural sleep foods promote better sleep quality and help you fall asleep faster.
Maintaining a balanced diet is one of the best ways to stay healthy and – among many other benefits – could improve your sleep.
And the best thing is that this improved sleep quality can increase your health further. Sleep deprivation and sleep disorders can cause tiredness, daytime sleepiness, anxiety, depression, decreased cognitive performance, inflammation, and other health problems.
With some healthy late-night snacks, you can rest well again.
What to look for in sleep-inducing foods?
Before we delve into the list of the best sleep-inducing foods, let’s take a glance at what makes something a good sleep food.
Melatonin-rich foods
Melatonin is also known as the sleep hormone. Its role – among many other things – is to regulate our sleep. Our body produces it naturally to induce sleepiness, but you can also find melatonin in some foods and supplements.
The importance of serotonin
Serotonin is another hormone with a complex function. It’s most widely known for its mood-boosting effect, but serotonin also serves as a precursor to melatonin. Either by making you more relaxed or getting converted into melatonin, serotonin can help you sleep better. While the body can’t use serotonin from food sources effectively, some foods can still trigger the production of this hormone.
Foods with tryptophan
Tryptophan is an essential amino acid that you can obtain through your diet. It’s a precursor for several substances in the body, including serotonin and melatonin. So, eating foods rich in tryptophan will help your body to produce more sleep hormones and improve your sleep quality.
Foods containing magnesium
When it comes to micronutrients, magnesium is one of the best ones for calming the nerves and regulating your mood. Taking magnesium supplements and eating foods rich in magnesium can make you feel more relaxed and help you fall asleep faster.
Choosing the right macronutrients for better sleep
If you look at macronutrient groups, there are some rules about choosing the right foods to make you sleep better.
- Carbs – If you eat carbs before bedtime, avoid simple carbs because these could reduce your serotonin levels. Try to choose complex carbohydrates instead.
- Proteins – High-fat proteins are harder to digest, which might keep your body awake longer. Aim for lean, low-fat proteins instead.
- Fats – Saturated and trans fats decrease serotonin levels, while foods with unsaturated fats increase it. Healthy fats also have the benefit of lowering your risk of heart problems.
Veggies and fruits to eat at night
Certain veggies and fruits not only make for delicious evening snacks but also contain sleep-supporting nutrients, making them the perfect foods that help you sleep better.
- Kiwis – Kiwi is an excellent choice for an evening snack because it’s rich in nutrients and vitamins, and it contains serotonin and potassium, both of which can promote better sleep.
- Sour cherries – Sour cherries are the one food that contains the highest amount of natural melatonin, especially the Montmorency variety. They are a tasty choice to boost melatonin levels for a better night’s sleep.
- Leafy greens – Leafy greens have a multitude of health benefits. Spinach, collard greens, and kale are high in magnesium, they contain calcium, which helps us process tryptophan, and they also serve as antioxidants.
- Grapes – Grapes provide naturally occurring melatonin, making them a perfect bedtime snack.
- Bananas – Bananas are not only delicious and nutrition-dense, but they also contain tryptophan, magnesium, and potassium, all of which can promote better and deeper sleep.
- Chickpeas – Chickpeas are rich in vitamin B6, which helps with relaxation, mood regulation, and serotonin production.
- Beans – Beans are a versatile source of nutrients, providing a good amount of vitamin B6, which is known for reducing stress, anxiety, and the symptoms of insomnia.
Including these veggies and fruits in your evening diet can provide essential nutrients and compounds that support a peaceful night’s rest.
Best meats to help you fall asleep
Not all meats are made equal. Choosing the right kinds of protein for your diet can help you sleep better.
- Fatty fish – Fatty fish like salmon and mackerel are rich in omega-3 fatty acids, which can reduce inflammation and promote serotonin production, aiding in sleep regulation. Not only that, but they are an excellent source of vitamin D as well.
- Poultry – Lean meats, like poultry, are easier to digest than fatty meats. Turkey and chicken are also excellent sources of tryptophan, supporting the production of serotonin and melatonin.
By incorporating lean meats into your afternoon meals, you can harness their sleep-enhancing properties for improved sleep quality.
Other animal products for better sleep
Some animal products are dense in sleep-inducing micronutrients.
- Yogurt – Yogurt is a delicious late-night snack rich in calcium, a micronutrient needed for melatonin production.
- Eggs – Eggs are not only rich in tryptophan, but they are a healthy source of protein as well, making them a perfect bedtime snack.
These options are excellent sources of protein, and they promote better sleep.
Healthy carbs for enhanced sleep
As mentioned above, your choice of carbohydrates can significantly affect your sleep quality. Let’s take a look at the healthiest options.
- Rice – White rice has a high glycemic index, making it easier for tryptophan to enter the brain and aid in sleep regulation. A serving of rice and turkey could make the perfect afternoon dish to improve sleep quality.
- Whole grains – Whole grains like quinoa and whole wheat provide a steady release of energy throughout the night, reducing nighttime awakenings. They also help insulin production, an essential substance to convert tryptophan into serotonin.
- Oats – Oats contain melatonin, fiber, and a good dose of tryptophan, helping you relax and sleep more soundly.
You can incorporate these carbs into your daily diet, or you can eat them for dinner to keep yourself from waking up hungry during the night.
Additional foods that help you sleep
You can spice things up – quite literally – with these additional food options, all of which will help you sleep better at night.
- Fresh herbs – Herbs like sage and basil contain compounds that have a calming effect, helping you relax and prepare for a good night’s sleep.
- Honey – If you want sweet dreams, honey is just what you are looking for. It has a calming effect, keeps you from feeling hungry during the night, and helps carry tryptophan to the brain. And it’s tasty.
- Nuts – Nuts are rich sources of magnesium and tryptophan, and some seeds, like almonds, also contain some amount of melatonin.
If you are looking for something tasty and sleep-inducing, these are your best choices.
What can I drink to sleep faster?
We have already talked about the best sleep-inducing foods, but what about beverages? Below, we’ll take a look at drinks that help you sleep and the don’ts of late-night drinks.
- Warm milk – Does warm milk really help you sleep? While it seems like a myth, warm milk and malted milk can actually make you sleepier, most likely due to their tryptophan content. Plus, they bring up some childhood nostalgia for some. If you want extra sweet dreams, add a bit of honey, too.
- Tea – Drinking a cup of hot (caffeine-free) tea at night can make for a relaxing bedtime ritual to help you wind down after a long day. Herbal teas like chamomile, lemon balm, and peppermint have an added calming effect, promoting relaxation and making it easier to fall asleep.
- Cherry juice – Cherries are rich in melatonin, especially sour cherries, making cherry juice one of the best choices if you are looking for a late-night drink.
In addition to choosing the right drinks around bedtime, it’s crucial to also keep in mind the don’ts of late-night drinking.
- Don’t drink too much – You don’t want to disrupt your well-earned rest by taking bathroom breaks at night, so it’s best to drink only a small cup of your chosen drink, preferably not too close to bedtime.
- Avoid certain drinks entirely – Avoid caffeinated beverages, especially in the afternoon and evening. Caffeine is a stimulant that can interfere with your ability to fall asleep quickly. If your choice of drink is tea, ditch black and oolong teas in the afternoon and choose herbal or decaf ones instead. Alcohol is another drink that you should avoid around bedtime.
What foods to avoid before bed?
Choosing the right late-night foods can help you sleep better, but you should also be careful of all the foods to avoid if you want to sleep like a baby.
- Dark chocolate – Dark chocolate contains caffeine, which can stimulate your nervous system and make it harder to fall asleep.
- Cheese – Cheese, especially aged varieties, can be high in tyramine, an amino acid that can increase alertness. Their high fat content also makes them harder to digest, which may keep the body awake at night.
- Red meat – Red meat is rich in proteins and can be more challenging for your body to digest, potentially causing discomfort and restlessness during the night.
- Tomatoes – Tomatoes are acidic and can contribute to acid reflux or heartburn, making it uncomfortable to lie down and sleep.
- Spicy foods – Spicy dishes can lead to indigestion and heartburn, disrupting your sleep.
- Alcohol – While alcohol may make you feel drowsy initially, it can interfere with your sleep cycle and lead to poor-quality rest.
- High-sugar foods – Foods high in sugar can cause energy spikes and crashes, making it difficult to fall and stay asleep.
Avoiding these foods and drinks before bedtime and opting for healthier alternatives can help you sleep better at night and wake up well-rested and fresh in the morning.