Consumers ranked getting enough sleep as one of their top four objectives for overall health in a 2021 Euromonitor study. However, 25% of participants stated it was difficult to fall asleep, and 30% said they woke up feeling exhausted. The National Sleep Foundation estimates that one in three persons have sleep issues at some time in their lives.
For both physical and emotional health, getting enough sleep is just as crucial as eating well and exercising. Lack of sleep can raise the risk of diabetes and heart disease, as well as depression, anxiety, stress, immune system deterioration, weight gain, and skin aging.
But because of our hectic schedules, getting enough sleep frequently takes a back seat to fitting in everything else life requires of us. In addition, the stresses of contemporary life, artificial lighting, and technology use can all interfere with sleep.
The good news is that everyone has the innate capacity to sleep, so if you’re having trouble falling or staying asleep, it’s likely that something is interfering with your body’s capacity. Therefore, locating and eliminating the cause(s) should bring back restful sleep. Improvements in mood, lowered illness risk, enhanced memory and attention, increased energy, assistance with appetite and weight control, and a slower aging process are all advantages of doing this.
The foods listed below may also be helpful because they contain sleep-inducing properties. They can aid in promoting a comfortable night’s sleep if consumed frequently as part of a balanced diet and lifestyle, combined with excellent sleep hygiene (see guidelines below) and honestly making sleep a priority.
Foods to Eat for Better Sleep
1. Soya Foods
The best dietary supply of tryptophan is soya, which is turned into serotonin, which is then transformed into the “sleep hormone” melatonin. Tryptophan-rich meals will provide your body the raw materials it needs to make melatonin, which is produced by the brain when it becomes dark to promote sleep. According to one study, middle-aged and elderly persons who ate tryptophan-enriched cereal for three weeks experienced better sleep length and quality. Nuts, seeds, chicken, turkey, fish, beans, and eggs are additional excellent sources of tryptophan.
2. Tart Cherries
Tart cherries may lengthen and enhance the quality of your sleep because they contain modest levels of the “sleep hormone,” melatonin. According to one study, consuming concentrated sour cherry juice for seven days boosted melatonin levels, length of time spent in bed, total amount of time asleep, and sleep efficiency. Similar advantages were also discovered in another trial, coupled with fewer nighttime awakenings and less movement. Additionally, the advantages grew stronger as people aged.
3. Chamomile Tea
Due to its calming properties, chamomile tea is a relaxing evening beverage that has been used for generations as a treatment for insomnia and anxiety. Although it is entirely natural, it includes a compound called apigenin that has minor sedative and anti-anxiety effects and binds to the same receptors in the body as sedative medicines. After 28 days, one study indicated that chamomile extract considerably increased the quality of sleep in older persons and other studies have demonstrated benefits in anxiety, which is frequently associated to sleep issues.
4. Spinach
Magnesium, which helps to relax muscles and soothe the nervous system, is abundant in spinach. Eight weeks of magnesium supplementation for senior persons with insomnia decreased early morning awakenings, increased sleep duration, and improved sleep efficiency. According to previous research, combining magnesium with other minerals (melatonin, zinc, and B vitamins) can help persons with insomnia. Magnesium can help treat restless legs syndrome and periodic limb movements during sleep, two sleep-disrupting conditions.
5. Fermented Foods (Sauerkraut, Kimchi)
The best sources of probiotics are fermented foods like sauerkraut, kimchi, and other pickles. Probiotics provide a variety of health advantages, including enhancing gut health and enhancing sleep. Probiotic pills for 8 weeks delivered considerable sleep and mental health advantages, according to a 2021 Korean research. Prebiotics (carbohydrates that nourish and encourage the growth of the beneficial bacteria in the stomach) improved sleep quality in 70 individuals aged 35 to 50 who had mild sleep problems, according to a 2021 research.
6. Kiwifruit
Kiwifruit consumption before bedtime tends to improve sleep in people who report having sleep disturbances and may also encourage sleep in healthy people. One research administered 2 kiwis an hour before bed for 4 weeks to participants aged 20 to 55 and observed benefits in overall sleep length and quality, as well as quicker sleep onset and fewer nighttime awakenings. Along with antioxidants and folate, both of which have been linked to advantages for sleep, kiwis are one of the only fruits with a high serotonin level, which might explain for these effects.
7. Oily Fish
Omega-3 fatty acids and vitamin D are both found in oily fish, and both are important for regulating serotonin and, by extension, sleep. One research found some benefits in sleep quality and everyday functioning after giving oily fish three times a week for five months to US jail prisoners (during the winter). Supplements for vitamin D have improved sleep quality, which has previously been associated with vitamin D insufficiency. Omega-3 fats have also demonstrated a reduction in sleep disruptions in kids with sleep disorders.
8. Oatmeal
The body’s serotonin levels are increased by oats and other complex carbs including brown rice, sweet potatoes, wholewheat breads, and pastas. Tryptophan is required to generate serotonin and melatonin, the hormone that causes sleep, and consuming carbohydrate meals makes tryptophan more accessible to the brain. Therefore, eating a dinner of complex carbs and protein (to supply the tryptophan) can aid in promoting sleep. A little amount of tryptophan may be found in oats, and whole grains in general are an excellent source of magnesium.
9. Nuts
Along with the minerals magnesium and zinc, which help with sleep, nuts also contain trace amounts of melatonin. Magnesium, zinc, and melatonin supplements enhanced sleep in care home patients with insomnia, according to an Italian research. GABA is a neurotransmitter that relaxes the nervous system and the mind, lowers thoughts, and aids in the promotion of sleep, and magnesium encourages its production in the brain. Another excellent source of tryptophan for the synthesis of melatonin is nuts and seeds.
10. Malted Milk
Warm milk is a common nighttime beverage since it is thought to promote restful sleep. The evidence for ordinary milk is weak, whereas malted milk has more support. Tryptophan is found in milk, and malting milk (adding carbohydrates) causes blood sugar levels to rise, allowing more tryptophan to pass the blood brain barrier and enter the brain. Malted milk also contains a number of vitamins related to sleep physiology, such as vitamins D, B12, and B6. In two small trials conducted in the 1970s, malted milk consumption at night was associated with decreased agitation and movement during sleep.
Foods To Avoid For Better Sleep
- Caffeine can decrease melatonin synthesis for up to 10 hours and can take 10–12 hours to fully metabolize. Caffeine should be totally avoided if you have significant sleep issues; otherwise, restrict your intake to one or two cups of coffee or tea before noon each day. Chamomile, valerian, and sleep formula teas are additional hot beverages that aid in sleep and relaxation.
- Avoiding refined sugar in the evenings and reducing it generally can be beneficial since sugar can be stimulating (31,32). If you are sensitive, you should avoid eating chocolate in the evenings since it includes sugar, theobromine, another stimulant, and small levels of caffeine. If you want to treat yourself, consider a couple squares of dark chocolate with some almonds as an afternoon snack.
- People frequently go for a glass of wine to unwind, and alcohol does, for a short while, increase the brain chemical GABA, which relaxes us. Unfortunately, the euphoria is short-lived and excessive alcohol use actually depletes GABA. Furthermore, alcohol does not help you sleep well overall even though it might aid in falling asleep.
- Eating Late – Eating late or large, filling dinners, as well as hard-to-digest foods like spicy, fried, and red meat, can all interfere with sleep. They can disrupt sleep with indigestion and pain, and eating late means that you won’t have thoroughly digested the meal before bed. To give our bodies enough time to digest supper, we should try to consume it at least three hours before bed. If eating dinner at a later hour is required due to work or other obligations, eat more throughout the day and have a lighter dinner, such as vegetable soup.
General Tips to Sleep Better
- Regular exercise enhances the quality of sleep. Exercise is best done in the morning, but avoid high-intensity workouts in the evening since they might be too stimulating.
- Science has shown that relaxation practices including breathing exercises, yoga, and meditation are effective at soothing the nervous system, enhance sleep quality, and lower stress levels.
- Consistent sleep and wake hours assist maintain healthy “sleep hygiene” and control your body clock. The optimum quality of sleep is encouraged by going to bed and rising early.
- The second part of “sleep hygiene” to think about is making the bedroom relaxing and comfortable. It should be cold, dark, quiet, uncluttered, and a place you can unwind. Earplugs and eye masks are helpful if you live in a noisy metropolis.
- The blue light emitted by laptop, tablet, and smartphone displays inhibits the generation of melatonin (the sleep hormone). It is therefore preferable to avoid screens and strong light for an hour before rest.
- Some people have been observed to fall asleep more quickly after taking a warm bath before bed because the difference in body temperature helps to promote sleep.
- Spend your evenings relaxing instead of engaging in stimulating or stressful activities like news viewing, studying, strenuous exercise, video games, tough talks, or any other unpleasant events. These activities increase the release of adrenalin, which prevents sleep.
- Write down any worries or tasks that are on your mind if you want to switch off from them for the moment and deal with them the following day.
- If this is a problem for you, a little snack approximately 30 minutes before bed will be enough to prevent nocturnal hypoglycemia, which is low blood sugar levels at night and resulting in the production of stimulating hormones.