Enjoy a restful night’s sleep by incorporating 17 Foods That Will Help You Sleep Better into your diet. Learn how specific foods can promote relaxation and improve sleep quality, leaving you refreshed and rejuvenated each morning.
| Takeaways |
|---|
| 1. Incorporate foods rich in tryptophan, such as turkey, eggs, and pumpkin seeds, into your evening meals or bedtime snacks. Tryptophan helps in the production of serotonin and melatonin, which aid in sleep regulation. |
| 2. Enjoy a cup of chamomile tea or a glass of warm milk before bed to promote relaxation and better sleep. These beverages contain compounds that can help calm the mind and induce sleepiness. |
| 3. Opt for magnesium-rich foods like spinach, almonds, and whole grains as they not only promote relaxation but also aid in muscle relaxation, allowing you to fall asleep more easily. |
| 4. Incorporate tart cherries or tart cherry juice into your diet, as they are a natural source of melatonin and can help regulate the sleep-wake cycle. |
| 5. Avoid consuming caffeine and alcohol close to bedtime, as they can disrupt your sleep pattern and negatively impact sleep quality. Instead, opt for decaffeinated herbal teas or water to stay hydrated throughout the night. |
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Almonds
Almonds are a rich source of magnesium and vitamin E. Magnesium is a mineral that helps reduce stress, which may help you fall and stay asleep. It also relaxes muscles and nerves, making it easier to get to sleep and stay there.
Vitamin E is an antioxidant that protects your cells from free radicals, which can cause damage over time.
This can benefit your appearance by keeping your skin soft and smooth, helping prevent wrinkles or age spots on the face or hands; it also makes hair shinier and stronger while improving nail health all reasons why people say they look younger when they eat almonds regularly!
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Walnuts
Walnuts are high in omega-3 fatty acids, which have been shown to help reduce the risk of depression and improve mood.
Omega-3 fatty acids are also known to reduce inflammation, which can cause problems with sleep if you suffer from chronic pain or arthritis. Walnuts are a good source of magnesium, an essential mineral that many people don’t get enough of.
Magnesium is important for sleep because it helps regulate melatonin production and promotes serotonin production—two neurotransmitters that help induce sleepiness.
Bananas
Bananas are a good source of magnesium, which helps the body produce melatonin—the hormone responsible for regulating sleep-wake cycles.
Bananas also contain potassium, a mineral that helps to regulate blood pressure and heart rate. They’re also rich in tryptophan, an amino acid that promotes relaxation and sleepiness.
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Chamomile Tea
Chamomile tea is a great choice for those who want to take their sleep quality to the next level. This mild herbal beverage can be enjoyed before bedtime to help you fall asleep faster, stay asleep longer, and wake up feeling refreshed.
Chamomile tea has a calming effect that many people find soothing and calming in general. In fact, it’s believed that chamomile tea was used in ancient Egypt as a medicinal treatment for anxiety.
Cherry Juice
There are many foods that can help you sleep better. For example, cherry juice contains melatonin, a hormone that helps regulate your body clock and promote sleep. Add some cherries to your water or juice at night and you’ll be sleeping like a baby before you know it!
Cherries can also be eaten raw as a snack before bedtime to give yourself something sweet while helping yourself get some shut-eye.
You could make cherry pie if you’re feeling ambitious; try this recipe for cherry pie ice cream if you want something more decadent but still healthy. Or go the traditional route and make a batch of cherry jam (seriously good on toast).
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Kiwi Fruit
Kiwi fruit is a good source of vitamin C and potassium, which are both important for maintaining your energy levels.
A lack of iron can cause you to feel fatigued, so adding more iron-rich foods like kiwi to your diet can help keep you feeling energized throughout the day.
Furthermore, potassium has been shown to reduce muscle cramps and fatigue and since kiwis are also high in fiber (which helps you feel full and satisfied), it’s no wonder this sweet treat will keep you going all night long.
Fatty Fish
Adding fatty fish to your diet is one of the best ways to get enough sleep-promoting nutrients. As well as being great sources of vitamin D, which helps regulate your circadian rhythm and thus tell your brain when it’s time for bed, fatty fish contains a host of omega-3 fats that can improve both mood and sleep quality.
What kinds of fish are best? Salmon and mackerel are two excellent options; wild caught is preferable but if you can’t find it at a reasonable price then farm raised will do just fine.
Aim for at least two servings per week so either two pieces or three ounces (that’s the size of an average deck of cards) per serving but if that seems like too much right now just start with one small piece per day and work up from there over time until you reach your goal amount per week!
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Popcorn (Yes, Really)
Popcorn is a good source of fiber, which helps you feel full and satisfied after eating it. It’s also a good source of magnesium, which may help you sleep better.
And finally, popcorn has tryptophan in it, an amino acid that plays an important role in regulating your moods and keeping you calm during the day and having a good night’s sleep is no exception!
| Foods | Description |
|---|---|
| Popcorn | A surprising, yet sleep-friendly snack. Air-popped popcorn is low in calories and can be a source of complex carbohydrates, aiding in better sleep. |
Additional Sleep-Friendly Snacks
The following table highlights the benefits of incorporating popcorn into your diet as a sleep-friendly snack.
Please note: When choosing popcorn brands, opt for air-popped or lightly seasoned varieties without excessive added butter or sodium.
Eggs
If you’re looking to get a good night’s sleep, eggs are an excellent choice. They contain tryptophan, which is a precursor to serotonin. Tryptophan plays a key role in the production of melatonin, the hormone that regulates your sleep-wake cycle.
Eggs also contain vitamin B6, which helps produce melatonin and plays a critical role in stabilizing blood sugar levels throughout the day.
So if you’re feeling tired after eating lunch or dinner and want something filling (and delicious) for dinner, have some eggs!
You can choose from many different ways to prepare them such as fried or scrambled with vegetables or even hardboiled. The options are endless!
Whole Grain Cereal With Milk
Getting enough magnesium and calcium is important for sleep. You can get both nutrients from whole grain cereal, which also provides B vitamins and iron. Milk contains vitamin D, another important nutrient that helps with sleep.
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Tofu And Soy Foods
Tofu, a fermented soybean product, contains all of the essential amino acids. It’s also a good source of protein, calcium and iron.
Tofu is an excellent source of magnesium and potassium two minerals that help relax muscles and promote overall health.
If you’re not familiar with tofu yet, here are some tips for incorporating it into your diet:
- Use tofu as an alternative to meat in stir-fries or stews
- Make peanut butter sandwiches with slices of firm or silken tofu instead of bread (or both)
- Add cubes of firm or soft variety in soups such as miso soup
Pistachios
Pistachios are a great snack to eat before bed. They’re high in protein, fiber and vitamin B6—all of which can help you sleep better.
Pistachios also provide a good source of magnesium and potassium, two minerals that help regulate the body’s circadian rhythm (aka your body clock).
Chickpeas/Hummus
Chickpeas are a good source of magnesium, which many people are deficient in and can help you sleep better.
Magnesium is an essential mineral that helps regulate your nervous system and muscles. It also helps produce serotonin the happy hormone and melatonin, which helps you fall asleep and stay asleep throughout the night.
Hummus is a great source of protein, healthy fats (like olive oil), and fiber all important nutrients for sleep health! The protein content of hummus makes it a satisfying snack before bedtime to keep your hunger at bay while allowing yourself some extra time before going to bed so you don’t wake up hungry in the middle of the night.
Hummus’s healthy fat content means that it won’t leave you feeling sluggish or groggy after eating it; instead, you’ll feel energized because it provides energy without creating inflammation or causing blood sugar spikes that could interrupt or delay sleep patterns later on down the road!
And finally its high fiber levels mean that your digestive system will have plenty of time before needing another round at dinner time thus preventing any unwanted interruptions during those precious hours leading up to sunrise,
| Foods | Description |
|---|---|
| Chickpeas | Nutritious legumes high in magnesium, aiding in better sleep. |
| Hummus | Made from chickpeas, this flavorful dip offers the sleep-promoting benefits of magnesium and other nutrients. |
Additional Sleep-Enhancing Legumes
The following table highlights the benefits of incorporating chickpeas and hummus into your diet to improve sleep quality.
Oatmeal/Oatmeal Cookies
If you’re craving a sweet treat before hitting the hay, consider an oatmeal cookie instead of a chocolate chip one. Oatmeal cookies are made from whole wheat flour, which makes them healthier than their usual counterparts.
They also contain less fat and sugar than most store-bought versions of the tasty treat. Additionally, if you’re looking for another way to get your daily dose of protein, these cookies can help!
Oatmeal contains more fiber than typical sweets, about five grams per serving (depending on brand). Fiber is essential for proper gastrointestinal health because it helps keep things running smoothly in your digestive tract.
It’s also good for maintaining overall heart health: A study published in The American Journal of Clinical Nutrition found that people who ate more fiber had lower rates of cardiovascular disease than those who ate less or none at all.
If you’re trying to improve your diet by eating more low-fat foods or reducing saturated fats like butter or oil (which may cause inflammation), oatmeal cookies could be a great alternative because they have significantly less fat than other baked goods like brownies or muffins do—about 2 percent fewer calories per serving when compared against other recipes using similar ingredients;
This means if someone wants something sweet but doesn’t want any added calories from fat grams then he/she might prefer eating an oatmeal cookie over something else like cake which contains much higher levels of saturated fats.
Spinach And Other Greens (And Salads)
Spinach, kale, and other green leafy vegetables contain magnesium, a mineral that helps you relax and sleep.
They also contain tryptophan (an amino acid) which is a precursor to serotonin—a hormone that promotes relaxation and helps you sleep.
And they’re high in iron too!
| Foods | Description |
|---|---|
| Spinach | Leafy green vegetable packed with vitamins and minerals, including magnesium and calcium, which can promote better sleep. |
| Other Greens | Include kale, Swiss chard, and collard greens, which offer similar nutritional benefits as spinach and contribute to improved sleep quality. |
| Salads | Incorporating a variety of leafy greens in salad form provides a refreshing and healthy meal option that can support better sleep due to their nutrient content. |
Additional Sleep-Boosting Foods
The following table highlights the benefits of incorporating spinach, other greens, and salads into your diet to improve sleep quality.
Cottage Cheese (With Fruit) Or Greek Yogurt (With Fruit)
Cottage cheese is a great source of calcium, protein, probiotics and vitamin B12. It also has moderate amounts of vitamin B6, which can help you sleep better.
Greek yogurt contains calcium, protein, probiotics and vitamins A and D. It’s also full of high-quality fats something that helps keep you satisfied throughout the night so you don’t wake up hungry in the middle of the night!
Whole Wheat Crackers And Peanut Butter (Or Hummus)
What’s not to love about a satisfying snack that can help you sleep better? A handful of whole wheat crackers topped with peanut butter or hummus is a quick and easy way to get your daily dose of magnesium, which helps regulate muscle tone, including the heart.
Magnesium has also been shown to reduce stress levels and increase serotonin (the “happy” neurotransmitter) in the brain, helping improve mood and promote restful sleep.
If you’re feeling adventurous, try this recipe for spicy roasted chickpeas!
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There Are Healthy Foods That Can Help You Sleep Better
There are foods that can help you sleep better. Here are some of the best:
- High-tryptophan foods include turkey breast, salmon and sardines, eggs, almonds, cashews and walnuts.
- Foods high in calcium include dairy foods such as milk and cheese. Calcium also appears in leafy vegetables like spinach and kale; tofu is also a good source of calcium. It’s also found in fortified orange juice.
- Magnesium is an important mineral for healthy muscle relaxation—which is why it’s so helpful if you’re suffering from restless leg syndrome or insomnia (both conditions related to muscle tension).
Magnesium-rich food sources include spinach; beans such as black beans or pinto beans; nuts including almonds and pistachios; avocados; sunflower seeds; pumpkin seeds—and cocoa powder!
Conclusion
Hopefully, this list has given you a few ideas for the next time you’re looking for something healthy to eat before bedtime.
And remember: not all of these foods are going to work for everyone! It’s important to try different options and find which ones help promote your own good sleep habits.
If nothing else, though, it’s good to know what kinds of foods might be helpful and how many people are already benefitting from them.
Further Reading
Here are some additional articles and resources to learn more about foods that can help improve your sleep:
- Nature Made: Foods to Help You Sleep – Explore a variety of foods that can promote better sleep and understand how they contribute to improved sleep quality.
- Healthline: 9 Foods to Help You Sleep – Discover nine specific foods that have sleep-inducing properties and learn about the science behind their effectiveness.
- Good Housekeeping: Sleep-Inducing Foods – Find a list of sleep-inducing foods along with tips on when and how to consume them to maximize their sleep-enhancing benefits.
FAQs
What are the best foods that can help me sleep better?
There are several foods that are known to promote better sleep, such as warm milk, tart cherries, almonds, and bananas. These foods contain compounds that help regulate sleep hormones and promote relaxation.
Are there any foods I should avoid eating before bedtime?
Yes, certain foods and drinks can disrupt your sleep. It’s best to avoid caffeine, spicy and acidic foods, and heavy meals close to bedtime as they can cause indigestion and discomfort.
Can drinking herbal tea before bed help with sleep?
Yes, certain herbal teas like chamomile or valerian root tea have calming properties and can promote better sleep. Avoid adding caffeine-containing teas like green or black tea, as they can interfere with sleep.
How long before bedtime should I consume sleep-inducing foods?
To maximize their effects, it’s recommended to consume sleep-inducing foods at least one to two hours before bedtime. This allows your body enough time to digest the food and absorb the sleep-enhancing compounds.
Are there any lifestyle changes that can complement the effect of sleep-inducing foods?
Yes, adopting good sleep hygiene practices, such as establishing a consistent sleep schedule, creating a calming sleep environment, and practicing relaxation techniques, can complement the effect of sleep-inducing foods and promote better sleep.
Hi, I’m Hellen James! I’m a professional chef who has been cooking for over 12 years. In my career, I’ve worked at some of the world’s most prestigious hotels and restaurants. My expertise lies in creating recipes that are simple but delicious, and I love to experiment with new ingredients and techniques. I started this blog because I want to share my passion for cooking with everyone who loves food as much as I do.
