Sleeping well every night is key for your health. Many struggle with sleep, often using medications. Yet, what you eat can really help your sleep. Adding foods that make you sleepy to what you eat might be the natural answer you need. This article talks about different foods that help you sleep better.
Kiwis and tart cherries are packed with stuff like tryptophan and melatonin. These help you sleep well. Kiwis, full of happy chemicals and stuff that fights swelling, may help you sleep better if you eat two an hour before bed. Tart cherries have a lot of melatonin. This could make you sleep longer, even if you often can’t sleep.
Almonds, fatty fish, and rice also help a lot with sleep. Almonds have vitamin B and magnesium, helping you snooze off. Eating fatty fish three times a week means better sleep and feeling sharper during the day. This is because of omega-3 and vitamin D in them. In Japan, people who eat rice often say they sleep better. This shows eating foods with high sugars before bed helps.
Making the right food choices can change how long and well you sleep. Finding the perfect snacks and foods for bedtime can make a big difference in your sleep and health.
Discover more sleep-enhancing foods here.
Key Takeaways
- Foods rich in tryptophan, melatonin, and magnesium can promote better sleep.
- Kiwis and tart cherries have shown significant improvements in sleep patterns.
- Incorporating fatty fish into your diet may enhance both sleep quality and daily functioning.
- Almonds contain nutrients that aid in improving sleep duration and quality.
- Eating high glycemic index foods, like rice, before bedtime can help you fall asleep faster.
Introduction to Sleep-Enhancing Foods
The foods we eat are key to how well we sleep. Many adults in the U.S. don’t get enough sleep. This is often because of what they eat2. Some foods can be good for your sleep. They have nutrients like tryptophan, melatonin, and magnesium. These help make the hormones and chemicals your brain needs for sleep2. But, healthy foods like almonds are great. They have what your body needs to sleep better2. Making smart choices about what you eat can improve your sleep.
To sleep well, it’s good to eat balanced meals with carbs, fats, and proteins2. Foods high in tryptophan, like turkey, eggs, and tofu, are great. They help you sleep better and make serotonin3. Foods rich in melatonin, like pistachios, grapes, and tomatoes, are good too. They help control when you sleep and wake up3. Also, eating foods with magnesium, like almonds, spinach, and milk can help your sleep and overall health3.
Studies haven’t fully proven that certain foods can make you sleep better2. Yet, eating right generally helps improve sleep.
Knowing how food and sleep affect each other helps us eat better for better sleep. Avoid skipping meals or eating too late can worsen sleep. Eating lots of fruits, vegetables, and nutrient-rich foods leads to better sleep2.
Kiwi: A Natural Sleep Aid
Kiwis help you sleep better. This little fruit is not as famous as others, but it’s very strong for sleep. People are noticing how good it is.
Benefits of Kiwi for Sleep
Kiwis have serotonin that helps control sleep. Eating two kiwis every day can make your sleep longer and better. One study showed people fell asleep faster and slept more deeply by eating two kiwis.
4 They even felt their sleep quality was 42.4% better after four weeks. Kiwi’s Vitamin C also helps you sleep well. Another research found it increased sleep time by 16.9% and made sleep 2.4% more effective.
How to Incorporate Kiwi into Your Diet
Eating kiwi can improve your sleep. Try eating two kiwis an hour before bed. It helps your body clock because of the natural melatonin in kiwis.
5 You can also add kiwi to your nighttime snack. Mix it with nuts or yogurt for a sleep-friendly treat. Sleep experts suggest trying kiwi to solve sleep problems without medicine.
4 Kiwi can really help with sleep, but it’s good to talk to a doctor for advice. For more, see the Health and Fitness Science disclaimer.
Tart Cherries: Nature’s Sleeping Pill
Tart cherries are a yummy and natural way to help you sleep. They have lots of melatonin. This is important for your sleep-wake cycle.
Why Tart Cherries Help with Sleep
Montmorency tart cherries have about 13 nanograms of melatonin per gram. This makes them great for sleep6. People who drank tart cherry juice slept 38 minutes longer each night. This is compared to those who didn’t6.
Melatonin and anthocyanins in tart cherries reduce inflammation. This helps you sleep better6. Foods like tart cherries are also used in sleep aids7.
Best Ways to Consume Tart Cherries
Adding tart cherries to your diet is easy and helps with sleep. Drink two cups of tart cherry juice. This works better than melatonin pills for sleep6.
Eating 10-30 dried or frozen tart cherries before bed is tasty6. But, drinking over 16 ounces of juice adds 318 calories. This could make you gain weight6. So, eat them in moderation.
Malted Milk: A Traditional Sleep Remedy
Malted milk is a favorite night snack. It combines wheat flour, malted barley, and milk powder. These ingredients provide vitamins and minerals that improve sleep. It has been a warm drink before bed for years, offering comfort and better sleep.
Composition of Malted Milk
Malted milk includes wheat flour, malted barley, and milk powder. It is rich in Vitamin B, D, phosphorus, zinc, and magnesium. These help you relax and sleep better. Drinking it before bed can cut down on waking up at night, making sleep better8. Also, the right amount of milk improves sleep the most9.
Malted milk enhances the benefits of other sleep-friendly foods. It works well with dairy like cheese and yogurt, which have tryptophan, calcium, and melatonin. These help control sleeping patterns10
Adding malted milk to exercise works wonders too. Older people who exercise and drink milk have less trouble falling asleep9. Also, pairing it with tart cherry juice or chamomile tea makes a strong pre-sleep routine9.
Malted milk is a top choice for nighttime snacks. It fits into your evening nicely, improving your sleep. For tips on other drinks that help sleep, check out this informative article on sleep-enhancing drinks9.
Fatty Fish: Rich in Sleep-Enhancing Nutrients
Eating fatty fish like salmon, trout, and mackerel can help you sleep better. These fish have a lot of vitamin D and omega-3 fats11.These nutrients are key for good sleep. Studies show omega-3s in these fish improve how long and well you sleep. They help make serotonin, a sleep-helping hormone12.
About 40% of American adults don’t get enough vitamin D. This makes sleep hard and increases sleep issues by nearly 60%12. So, eating fatty fish often is a tasty way to get these nutrients and sleep well.
Try eating different fatty fish a few times each week to sleep better. These foods are not just good for sleep, but also for your health. Fatty fish are great for those wanting to eat their way to better sleep11.
Adding salmon and mackerel to your diet can change how well you sleep. Including a small serving of these fish in your meals is easy. It’s a simple way to sleep better and feel healthier11.
Foods for Better Sleep: Nuts
Nuts help you sleep better because they have melatonin, magnesium, and zinc. These help you sleep longer and better. Try almonds, walnuts, and pistachios for the best effects.
Types of Nuts that Promote Sleep
Almonds have 77 mg of magnesium per ounce. This helps relax muscles for better sleep13. Walnuts are good too. They have melatonin and fats that help with sleep14. Pistachios are also great. They have protein, vitamin B6, and magnesium to help you sleep.
How to Enjoy Nuts for Sleep Benefits
Eating nuts at night is easy and tasty. A small handful can help with sleep. Enjoy them plain, with yogurt, or cheese. Or, add them to a bedtime smoothie.
Try blending almonds with a banana. This ups your magnesium and potassium. It makes your muscles relax and improves sleep13.
For more on how nuts and other foods help with sleep, check out this blog13. Almonds and nuts fit well in the Mediterranean diet. This diet helps you sleep better and boosts health14. With foods like whole grains and wild Atlantic salmon, you get a good sleep diet.
Rice: A Sleep-Boosting Carb
Rice helps us sleep better. It is a simple food with big benefits. Eating white rice a few hours before bed can help us fall asleep faster.
The Science Behind Rice and Sleep
Rice can make our sleep better. It has lots of carbs. These increase tryptophan and serotonin, which help us sleep. A study says eating high-fiber, low-fat meals leads to deeper sleep15. Foods like brown rice, high in magnesium, also improve sleep15.
Healthy Rice Recipes for Better Sleep
Adding rice to our night snacks is tasty and good for sleep. A warm bowl of rice with veggies and lean protein is great before bed. Brown rice is full of good stuff like fiber and vitamins that help us sleep better16. Adding herbs like sage and basil can make sleep even better15 and16.
Try cooking brown rice with veggies, chicken, and herbs like basil and sage. This meal is not just healthy, but it also helps us sleep well16. Rice pudding is another good choice. Make it with low-fat milk and add nuts for extra magnesium and melatonin16.
Conclusion
Eating foods that are good for sleep is a smart and effective way to sleep better. Foods like kiwi, tart cherries, malted milk, fish, nuts, and rice help you sleep. Turkey and nuts, rich in tryptophan, help make serotonin, which controls sleep. Foods full of magnesium, like almonds and spinach, calm the nervous system17.
Eating different foods, especially those with lots of protein and fiber, can make sleep easier. But, foods with too much sugar, salt, and processed stuff can mess with your sleep18. Following a diet with lots of fruits, veggies, and healthy fats, like the Mediterranean diet, helps sleep. This is especially true for older people19.
Changing what you eat can really help you sleep better. Focus on the right foods and keep a good sleep routine. This means going to bed at the same time and not staring at screens too much. Better sleep starts with eating right and knowing what your body and brain need.
Source Links
- The Best Foods To Help You Sleep – https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
- Nutrition and Sleep: Diet’s Effect on Sleep – https://www.sleepfoundation.org/nutrition
- 6 Foods That Can Improve Sleep – https://www.healthline.com/health/foods-for-better-sleep
- Does Kiwi Help You Sleep? – https://sleepdoctor.com/nutrition/does-kiwi-help-you-sleep/
- The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes – https://pmc.ncbi.nlm.nih.gov/articles/PMC10220871/
- Tart Cherry Juice Benefits and Effects On Sleep – https://www.turmerry.com/blogs/dreamerry/add-tart-cherries-to-diet-for-better-sleep?srsltid=AfmBOopshVPh7daXokyF5TCliCNOR_JEvv4XpVYoOu_pGR7BNaobCp4B
- Nutritional Elements in Sleep – PMC – https://pmc.ncbi.nlm.nih.gov/articles/PMC9859770/
- 20 Foods That Can Help You Sleep in 2024 [Complete Guide] – https://www.sleepare.com/blogs/foods-that-help-you-sleep/
- Exploring the Role of Dairy Products In Sleep Quality: From Population Studies to Mechanistic Evaluations – https://pmc.ncbi.nlm.nih.gov/articles/PMC10229376/
- 10 Foods to Help You Sleep at Night – https://chefsforseniors.com/blog/10-foods-to-help-you-sleep-at-night/
- Struggling to Sleep? These 11 Foods Could Help You Rest Better – https://www.verywellhealth.com/foods-that-help-you-sleep-8762215
- 5 Nutrients to Eat for Better Sleep—and How to Incorporate Them Into Your Diet – https://www.eatingwell.com/article/7921549/nutrients-for-better-sleep/
- The best foods to help you sleep through the night – https://www.medicalnewstoday.com/articles/324295
- Eats to Help You Sleep – https://www.nm.org/healthbeat/healthy-tips/nutrition/eats-to-help-you-sleep
- Can’t Sleep? Check What’s on Your Plate – https://health.clevelandclinic.org/foods-that-help-you-sleep
- Is There a Diet for Better Sleep? – https://www.ncoa.org/article/foods-that-help-you-sleep/
- Eat Your Way to Better Sleep: Nutrition Tips for a Restful Night – https://beyonddentalhealth.com/eat-your-way-to-better-sleep-nutritional-tips-for-a-restful-night/
- Effects of Diet on Sleep Quality – https://pmc.ncbi.nlm.nih.gov/articles/PMC5015038/
- Healthy diet could help with healthy sleep – https://www.uclahealth.org/news/article/healthy-diet-could-help-with-healthy-sleep