8 Best Foods That Help With Sleep Naturally (Backed by Science)

Table of Contents

Introduction

A lot of individuals are having difficulties when it comes to their sleep, and some resort to sleeping pills as a form of relief. However, what could be simpler than the real solution? The foods that you eat can greatly influence your sleep pattern. There is research to justify this notion. Surprisingly, as one of the CDC (Centers for Disease Control and Prevention) revealed statistics indicates, nearly one-third of adults fail to sleep adequately(1). Medication should not be the only way of going since one should examine potential lifestyle-related causes, and diet is a major one. People must consume foods that help with sleep.

Some natural foods help with sleep. As an example, tryptophan assists your organism in the creation of melatonin and serotonin, which are two significant hormones with reference to rest and sleeping. Magnesium relaxes the nervous system, and melatonin influences the sleep-wake rhythm of your own body directly, and B vitamins relieve stress in general and assist in the work of the brain. The combination of non-exclusive nutrients relaxes the body and prepares it to have a restful sleep(12).

Today, we’re going to take a look at the 8 best foods that naturally help with sleep. You will get to know how each of them operates and how to incorporate them into your diet. By making minor adjustments to your meals and snacks, you may even start falling asleep quicker and waking up feeling better rested, without any kind of substance(3).

Effect Of Physical And Mental Health On Sleep

Sleep is not all about getting rest, it is a crucial aspect of almost every single system of the body. Physically, it enables the body to heal muscles, regain vitality, hormonal balance, and enhance immune response. Deep sleep brings recovery of the tissues and regeneration of the cells, and release of essential hormones such as the growth hormone(9).

Sleep maintains the function of the brain psychologically. It contributes to the closure of memories, enhances concentration, decision making, and management of emotions. Failure to sleep well will make you irritable, feel cloudy, anxious, or demotivated. This is so because sleep deprivation has a direct impact on brain parts that control moods and cognitive functioning(4)(7). So we should have a healthy lifestyle, better sleep patterns, and add foods that help with sleep in our diet to sleep well and be active in our daily tasks.

Relationship of Chronic Issues (Obesity, Bad Heart, Depression) and poor sleeping

Back-to-back sleepless nights do more than fatigue you out. It also makes you susceptible to severe health conditions(7). Individuals who often obtain inadequate sleep have a higher chance of developing weight gain, since there is a relationship between sleep and hunger hormones (ghrelin and leptin), which regulate your hunger. Consequently, sleep deprivation causes overeating and a desire for unhealthy foods, which is a factor of obesity. So, one should add foods that help with sleep to their routine.

The improper sleeping also increases the risk of heart disease. It will cause high blood pressure, inflammation, and irregularities in blood-sugar levels, which all put tremendous pressure on the cardiovascular system. This, in the long term, puts one at the risk of stroke, heart attack, and type 2 diabetes(5).

On the mental health aspect, depression and anxiety go hand in hand with bad sleep(4). Sleep deprivation interferes with brain chemistry and emotional cognition, and it can be more difficult to handle stress(6). The reality is that individuals who are insomniacs have a higher tendency to be subjected to mood disorders as compared to normal individuals who sleep well and eat foods that help with sleep.

Struggling to Sleep? Try These 8 Foods That Help With Sleep

Some of the best foods that help with sleep are discussed here. Each of the foods is dissected into as much detail as possible, to emphasize how it does, how it helps, and how to put it to use in your life in the real world.

1) Almonds (High In Magnesium And Melatonin)

Almonds are one of the best foods that help with sleep. They contain large amounts of magnesium, a mineral that is also a key to decreasing inflammation, reducing the levels of stress hormones such as cortisol, and making the muscles and nerves relax, which is necessary in deep sleep. Almonds are considered to be one of the best foods that help with sleep because they have melatonin, the hormone that controls the inner clock of the body(12). When used regularly, almonds will give your body the natural tools required to sleep and stay asleep.

Tip: It can be consumed in a small amount (approximately 8-10 almonds) an hour or two before going to bed. Sliced almonds can also be added to a bedtime snack such as yogurt. You can buy the best quality roasted almonds here:

Almonds

2) Kiwi (Raises Serotonin, Improves Quicker Sleep-Onset)

The nutrients contain in Kiwi are not limited to vitamin C; it is a fruit that promotes sleep and is considered to be one of the best foods that help with sleep. It is among the selective fruits that enhance serotonin, which is a neurotransmitter known to control how one feels, relax the brain, and enable a person to sleep(12). Melatonin is then produced from serotonin. Kiwi could aid in a faster sleep time, increased sleep duration, and better sleep efficiency, as shown in research.

Tip: Have 1-2 kiwis an hour before bedtime as a snack that is sweet and also low in calories.

3) Chamomile Tea (Has Apigenin Which Enhances Relaxation)

Chamomile is the standard herbal medicine with tranquilizing properties. It has apigenin, which is an antioxidant that attaches to receptors in the brain and causes anxiety to decline, and makes one sleepy. Chamomile tea not only makes you feel sleepy, but it also reduces the effects of mild insomnia as it sedates the nervous system and reduces incompatible thoughts. It is one of the good foods that help with sleep.

Tip: One hour before bed, drink chamomile tea, warm. Make it part of a night routine. Buy Chamomile tea here:

Chamomile Tea

4) Turkey (Tryptophan Source)

There is also a high level of the amino acid in Turkey that acts as raw material in the synthesis of serotonin and melatonin, which is tryptophan, and it is considered to be one of the best foods that help with sleep because it helps in getting quality sleep. Consumption of turkey enhances the presence of these chemicals, inducing relaxation and making one’s body ready to sleep.

Here is a tip: A small turkey wrap or lean turkey breast in your supper meal is a good idea.

5) Walnuts (Melatonin Enriched)

One of the food naturally containing melatonin is the walnuts. It is an ideal evening snack. They are one of the best foods that help with sleep. They also contain good fats (especially omega-3s) and antioxidants that slow down inflammation and enhance brain functions which has a pivotal role in regulating the sleeping cycles(12).

Pro tip: Try snacking on handful (approximately 7-8 halves) on its own or combine them into a bowl of yogurt at bedtime.

6) Tart Cherries (Boost Melatonin Levels)

Tart cherries are extensively researched for their role in promoting sleep. They are considered to be one of the best foods that help with sleep. They are rich in melatonin, and it also helps to determine sleep length and quality(12). Research indicates that consumption of tart cherry juice improves sleep in people, hence leading to increased and more productive sleep.

Tip: If you do not have a tart cherry juice, drink a half-cup serving of tart cherry juice in the evening, or you can place frozen tart cherries in a smoothie or a bowl of Greek yogurt.

7-Fatty Fish (Omega-3 And Vitamin D-Enriched)

Fatty fish, including salmon, mackerel, and trout, contain omega-3 fatty acids and vitamin D that influence the levels of serotonin and melatonin. These are considered to be good foods that help with sleep. Omega-3s also decrease inflammation and care about brain health, preserving the balanced circadian rhythm in the body.

Tip: Eat a fatty fish dinner at least two times per week. Eat it with green leafy vegetables or whole grains to get the most out of the sleep.

8) Greek Yogurt (Calcium And Tryptophan Enriched)

Greek yogurt is rich in calcium, which assists the brain in employing tryptophan so that melatonin can be formed. It is also a source of probiotics that help in gut health, one of the determinants of sleep. This is the reason it is considered to be one of the best foods that help with sleep. The healthy gut is more productive in serotonin and is able to control the nervous system better.

Tip: Consume Greek yogurt before bedtime with some honey, berries, or flaxseed on it.

The Time and the Quantity of Food Consume to Improve sleep

Eating at Night Leads to Disturbed Sleep

The habit of late-night eating, particularly heavy or junk food have adverse impacts on sleep in various ways. Foremost, by eating at the time you are going to bed, your digestive tract is still functioning, whereas your whole body is attempting to enter the rest mode. It may give rise to indigestion, bloating, or acid reflux, and it could happen even when you lie down soon after meals. These symptoms may cause an inability to sleep or wake up very frequently in the middle of the night.

Secondly, it will probably interfere with your circadian rhythm, or the natural habit of waking up early and going to bed late in your body. When you take food at odd times, your brain is conflicted on whether to digest food or rest. This confusion does slow down the natural increase of melatonin, the hormone that makes your body restful. It has also been observed in some studies that late eating can deprive one of REM sleep as well as cause fragmented sleep.

Also, it is always important to avoid late-night, high-sugar, junk, or high-stimulant foods (such as caffeine) since they will contribute to increased energy levels or blood sugar changes, making it even more difficult to fall asleep calmly. Still if you have cravings before bed, you can simply take these snacks at that time. These snacks won’t ruin your sleep or diet.

Portion Control

The trick is to control the amounts. An evening meal, try to get a balanced meal of a moderate amount to satisfy but not stuff you. Pile some protein, complex carbs, and a vegetable on your plate. Selecting foods that help with sleep is important, but controlling portion size is also a very crucial step to take.

When you are snacking at night, it should be a small and relaxing portion; it should not raise your blood pressure. Examples are a couple of walnut halves, a strip of turkey, or a cup of hot almond milk without sugar.
Sleep-promoting food should be consumed to achieve maximum results. Quick tips are as follows:

i) Stay Away From Caffeine And Sugar

No matter how nutritious your bedtime food is, no matter that you are selecting the foods that help with sleep. It cannot possibly beat the harm of too much caffeine or sugar, particularly when it is taken later in the day. Caffeine is a stimulant that remains within the body for hours and sometimes up to 6-8 hours, which blocks the sleep signals in the brain. And when you consume caffeine-containing drinks such as coffee, tea, energy drinks, or even dark chocolate in the afternoon after 3 pm, it may end up disrupting your sleeping habits(11).

Even sugar, highly processed ones, can also cause a peak of blood glucose and raise adrenaline and cortisol, which are two types of hormones that disturb your sleep and make you awake during the night. The problematic sources of such interference may be ice cream, sweets, or even a healthy snack bar with sugar(12). Avoid these unhealthy food items and try to add foods that help with sleep at night.

ii) Before Sleeping, Drink Plenty Of Water But Not Too Much

Having plenty of water during the day is good to aid digestion, blood flow, and even production of melatonin, and it is a good option, and also considered in foods that help with sleep. But an excess of water or any other liquids before going to bed is your worst enemy. Taking too much water at night can cause you to wake up frequently to use the toilet, resulting in reduced deep sleep and failure of your body to attain its restorative phases.

The trick is to strategically hydrate: Drink lots of water during the day, and start reducing the number of fluids late in the evening. In this way, your body will not be left hungry or dehydrated with the help of frequent sleep interruptions.

Conclusion

A quality sleep does not necessarily imply the use of sleeping pills, expensive supplements, and sleep gadgets. Frequently, you find out it is much more natural and much nearer than you might imagine. The type of food that you eat during the evening can be so influential on the state of your sleep during the night. You only have to select the right foods that help with sleep at night.

The 8 foods that we’ve talked about in this article are the best foods that help with sleep and contain such vital nutrients as melatonin, magnesium, tryptophan, calcium, and help your body relax, de-stress, and prepare to sleep soundly. The nutrients help the natural sleep process in the body, and thus it becomes easy to go to sleep, remain asleep, and wake up refreshed.

Listening to what goes in your mouth at night, you are providing yourself with the means to relax on a natural basis. This non-invasive method effectively makes you sleep more soundly as well as improves your health, mood, and energy level in a daily routine. Once your body is rested, everything, including your concentration and feelings, your metabolism, and your immune system, is smoother.

Supplement You Can to Improve Sleep Quality

Inositol supplements have also been seen to be effective at improving the quality of sleep through calming the nervous system and preventing anxiety, which are some of the main obstacles to sleeping soundly. Inositol assists in boosting serotonin levels in the brain, not just enhancing mood but also aiding in your sleep-wake cycle.

Inositol can help you go to sleep and stay asleep till the morning by reducing stress and facilitating rest. Inositol supplements have been used by so many individuals who suffer from insomnia, particularly when it is accompanied by anxiousness or an overactive mind, as a natural habit of taking care of sleep(13). Here is the best form of Inositol supplement you can add in your diet:

Inositol Supplement

Frequently Asked Questions (FAQs)

Q1. What are the top foods to eat before you sleep?

Some foods, such as almonds, Kiwi, tart cherries, warm milk, and chamomile tea, are foods that have been known to naturally help someone sleep better. They have nutrition that gives relaxation to the nervous system and also helps in the synthesis of melatonin and serotonin.

Q2. At what time should I take these sleep-friendly foods?

They are better consumed 1-2 hours before going to bed. This will enable your system to absorb and begin using the sleep-enhancing substances.

Q3. Other than sleep, how can overeating in the evening hurt?

Some people get errors in their digestive systems, discomfort, and lack of sleep after heavy or spicy food at the approach. Yes! When you are hungry, go for light and nutritious food. When do you want to take snacks before bedtime?

Q4. What foods do I need to avoid eating before bed?

Yes! Do not consume caffeine, alcohol, or food containing high amounts of sugar towards the end of the evening, since they are likely to interfere with your sleeping pattern by making you restless.

References

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