15 Foods That Will Help You Sleep Better
It is well known that the four pillars of good health are quality sleep, regular exercise, mental well-being, and nutrition—but how do these factors influence each other?
Most of us pay attention to what we eat to improve health, but very few choose food with the goal of improving sleep.
Did you know there are specific foods that trigger a hormonal response inducing sleep and calming the nervous system? For those who suffer from insomnia or lack of sleep, information about which foods can improve sleep is crucial.
These 15 foods help you sleep well, scientifically proven.
1. Honey
Honey helps you sleep because it contains glucose that lowers the level of orexin, a neurotransmitter that increases wakefulness.
A teaspoon of honey before bed has also been proven to help restore glycogen stores in our liver—the fuel we need to make it through the night without food.
Tryptophan is an essential amino acid that induces sleep, present in some foods. The natural sugars in honey also promote sleep by transporting tryptophan through the bloodstream and into the brain.
2. Tea
A cup of chamomile tea before bed is a well-known sleep remedy for a reason.
Chamomile has a calming effect on the brain and body—and a warm cup before bed may be just what you need to drift into deep, restful sleep.
3. Milk
That glass of warm milk our parents gave us as children before bedtime really did affect our sleep.
Dairy products are a natural source of the amino acid tryptophan that induces sleep. Tryptophan helps you fall asleep by boosting melatonin, responsible for a regular sleep cycle. Traditionally, even before scientific research, warm milk was recommended before bed because of its calming effect.
So, if you’re tossing and turning, drink a glass of warm milk to relax.
4. Bananas
Tasty and nutritious, bananas are rich in potassium, a mineral essential for achieving deep nighttime sleep.
Bananas are also a natural sedative, containing both tryptophan and magnesium.
5. Walnuts
A handful of nuts is an excellent bedtime snack, as they boost serotonin levels in the brain.
Walnuts are a great source of magnesium and tryptophan. Walnuts, flaxseeds, pumpkin seeds, and sunflower seeds contain the highest levels of tryptophan.
6. Whole grains
If you feel a bit restless before bedtime, have a slice of whole-grain bread.
Whole grains promote insulin production, which helps neurons process tryptophan.
7. Cherry juice
Cherries are rich in melatonin.
A 2018 study in the American Journal of Therapeutics found that cherries improve sleep quality and duration in both women and men. Keep cherry juice in the fridge for a refreshing bedtime drink.
8. Yogurt
Craving dessert after dinner? A small bowl of yogurt topped with delicious oats or whole grains is the answer.
Yogurt contains calcium, which is needed to process melatonin, the sleep-inducing hormone. Plus, it’s a tasty alternative to ice cream.
9. Turkey and chicken
Have you ever heard the saying that turkey makes you sleepy?
There is truth to it, since poultry like turkey and chicken is high in tryptophan. If you’re hungry before bed, snack on a piece of lean chicken breast or put a slice of turkey on whole-grain bread for a strategic late-night snack.
10. Beans
Beans naturally contain a complex of B vitamins.
They provide a nice mix of B6, niacin, and folate, which help the brain in many ways. B vitamins have long been used to treat insomnia and relieve stress and anxiety.
11. Eggs
Eggs are also a good source of tryptophan.
Eat a hard-boiled egg with a cup of tea and honey to kick off your sweet dreams.
12. Chickpeas
Chickpeas might be a miracle legume; they help control appetite and are also rich in vitamin B6.
Vitamin B6 plays an important role in helping your body produce serotonin, the feel-good hormone. Try adding chickpeas to your dinner or make homemade hummus to keep in the fridge for a late-night snack.
13. Leafy greens
Leafy greens are beneficial for all areas of health, including sleep, because they are rich in calcium.
There are many ways to enjoy them beyond salads. If you crave something salty and crunchy at night, try baking kale chips in the oven!
14. Grapes
Grapes are a fruit that naturally contains melatonin, the chemical that promotes restful sleep.
Keep grapes in the fridge for a cool summer snack. And by grapes, we mean the fruit—not wine, which contrary to belief doesn’t help you sleep!
15. Oatmeal
Not just a breakfast food, a bowl of oatmeal or an oatmeal cookie makes a perfect bedtime snack.
Besides keeping you full thanks to carbohydrates, oatmeal is another natural source of melatonin.
Foods to avoid before sleep
Dark chocolate
It’s common knowledge to avoid coffee at night, but did you know dark chocolate contains significant amounts of caffeine too? Avoid it before bed to relax both mind and body.
Cheese
Cheese, especially hard types like Swiss, Parmesan, Cheddar, and Camembert, is difficult to digest because of high saturated fat. This burdens the digestive system and makes rest and sleep harder.
Red meat
Although red meat contains useful protein and iron, its high saturated fat content makes it hard to digest. If red meat is part of your diet, try to avoid it at dinner and have it for lunch instead.
Tomatoes
Tomatoes contain high levels of tyramine, a chemical that stimulates the brain and delays sleep. Avoid them before bedtime if you don’t want your mind to stay alert, reports ahbeard.com.
