8 Best Foods to Help You Sleep Better
Worldculturepost - Many people struggle with getting enough sleep. We often make jokes about how tired we are, we blame our busy lives for interfering with our sleep, and we think it is normal to wake up several times during the night. However, the NIH says that millions of Americans have a sleep disorder and one out of three adults do not get the recommended seven to eight hours of sleep every day to stay healthy.
Dr. Kenneth Wright, Jr., a sleep expert at the University of Colorado, warns that sleeping less during the week and trying to make up for it on the weekend or on our days off is not a good solution. He says that the best way to have a healthy sleep routine is to get enough sleep on a regular basis and to take occasional naps to recover from a bad night's sleep.
Not getting enough sleep can do more than just make us less productive, sleepy, or grumpy. It can also increase our risk of chronic diseases. The AASM and SRS agreed in 2015 that adults who regularly sleep less than seven hours a night are more likely to have problems such as obesity, diabetes, high blood pressure, and depression. It seems that following some simple tips for better sleep, like turning off our devices before bed, avoiding caffeine in the evening, and making our bedroom dark and quiet at night, can have a big impact on our long-term health.
If you are one of the many adults who suffer from poor sleep, you may wonder what else you can do to improve your sleep quality. Besides changing some of your sleep habits, you may also want to pay attention to how you eat. There is strong evidence that eating patterns that include fruits, vegetables, whole grains, and lean proteins are good for your sleep, but some foods may have extra benefits for helping you sleep better.
Good sleep is very important for your overall health. Sleep can reduce your risk of chronic disease, maintain brain health, and improve your immune system. In general, it is recommended that you get between 7 and 9 hours of sleep each night, although many people struggle to get enough sleep.
You can use many strategies to improve your sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties.
Here are the 8 best foods and drinks you can consume before bed to improve your sleep quality.
1. Almonds
Almonds are a type of nut with many health benefits. Almonds are an excellent source of many nutrients, as 1 ounce (28 grams) of dry roasted nuts contains 18% of the daily requirement for phosphorus and 23% for riboflavin.
One ounce also provides 25% of the daily manganese requirement for men and 31% for women.
Regularly consuming almonds has been linked to a lower risk of several chronic diseases, such as type 2 diabetes and heart disease. This is attributed to its healthy monounsaturated fat, fiber and antioxidant content. Antioxidants can protect your cells from dangerous inflammation leading to chronic disease.
Almonds are also claimed to improve sleep quality. This is because almonds, along with several other types of nuts, are a source of melatonin, a hormone that regulates your internal clock and signals your body to prepare for sleep.
Almonds are also an excellent source of magnesium, providing 19% of your daily needs in just 1 ounce. Consuming adequate amounts of magnesium can help improve sleep quality, especially for those who experience insomnia.
Magnesium's role in improving sleep is thought to be related to its ability to reduce inflammation. Additionally, magnesium can help reduce cortisol levels, a stress hormone known to disrupt sleep.
However, despite this, research on almonds and sleep is sparse. One study examined the effects of giving mice 400 milligrams (mg) of almond extract. The study found that mice slept longer and deeper than without consuming almond extract.
The potential sleep-related effects of almonds are promising, but more extensive human research is needed.
If you want to eat almonds before bed to determine whether they affect the quality of your sleep, a 1-ounce (28 gram) serving, or about a handful, should be sufficient.
2. Turkey
Turkey is a delicious and nutritious food. Turkey is rich in protein, which can help keep your appetite in check by making you feel full and increasing your metabolism/
Protein is also important for maintaining muscle mass and helping repair body damage.
Turkey is also a good source of several vitamins and minerals, especially selenium, phosphorus, and vitamin B6. One ounce (28 grams) of roast turkey contains 5% of the daily requirement for selenium, 5% for phosphorus, and 9% for vitamin B6.
Eating turkey can also improve the quality of your sleep, because turkey contains the amino acid tryptophan, which is a precursor to melatonin.
Melatonin is a hormone that plays an important role in your sleep and wake cycles. Melatonin is produced naturally by your body, but you can also increase your melatonin levels by eating foods that contain tryptophan.
One study found that taking 2 grams of tryptophan before bed could increase sleep time and reduce wake time in adults with mild insomnia.
Additionally, turkey is also a good source of protein, which can help ensure that you don't feel hungry while sleeping. A study shows that consuming high protein before bed can reduce morning hunger in people who are on a diet.
However, research on turkey and sleep is limited, and not all studies find positive effects of tryptophan on sleep.
Suppose you want to try eating turkey before bed. In that case, about 4 ounces (112 grams) should be enough to provide enough tryptophan to affect your melatonin levels.
3. Chamomile Tea
Chamomile tea is a popular herbal drink that can offer a variety of health benefits.
One of the benefits is improving the quality of your sleep.
Chamomile tea contains antioxidants that can reduce inflammation, which can reduce your risk of developing chronic diseases, such as heart disease and cancer
The antioxidants in chamomile tea may also play a role in improving sleep, as they can bind to receptors in your brain that can help lower stress and inspire sleepiness.
Several studies have examined the effects of chamomile tea on sleep quality.
A study of 34 adults with insomnia found that 10 of those who took 270 mg of chamomile extract twice daily for 28 days experienced improved sleep quality compared to those who did not take the extract.
Another study of 80 postpartum women found that those who drank chamomile tea for two weeks reported better sleep and experienced fewer symptoms of depression compared to those who did not drink the tea.
Although this study suggests that chamomile tea can improve sleep quality, other studies have found no significant effects.
Suppose you want to try drinking chamomile tea before bed. In that case, you can brew a cup using tea bags, dried chamomile flowers, or chamomile powder. You can drink chamomile tea at any time of the day, but it may be most beneficial before bed.
4. Kiwis
Kiwi is a fruit that is low in calories but rich in nutrients. One medium kiwi fruit (69 grams) contains only 50 calories but 117% of the daily requirement for vitamin C and 38% for vitamin K.
Kiwis also contain a good amount of antioxidants and fiber, which is good for digestive health and inflammation.
Plus, kiwi can help you sleep better.
According to one study, 24 adults who consumed two kiwis one hour before bed for four weeks experienced an increase in total sleep time and sleep efficiency, as well as a decrease in wake time after falling asleep.
Researchers suggest that kiwi's effects on sleep may be linked to its antioxidant and serotonin content. Serotonin is a chemical compound that is important for regulating the sleep cycle.
Another study on 20 people with difficulty sleeping found that consuming two kiwis every day for four weeks resulted in improved sleep quality and sleep quantity, as well as a decrease in the time it took to fall asleep.
If you want to try eating kiwi before bed, you can eat one or two kiwis about an hour before bed.
5. Milk
Milk is a very nutritious drink. Milk contains various nutrients your body needs, including calcium, vitamin D, protein, and phosphorus.
Consuming milk regularly can provide several health benefits, such as building and maintaining muscle mass, preventing osteoporosis, and lowering blood pressure.
Milk can also help you sleep better, especially if you drink it before bed.
Like turkey, milk contains tryptophan, which can increase melatonin production and help you fall asleep faster.
In addition, milk is also a source of calcium, which can help regulate melatonin production and has a calming effect on the brain by helping convert tryptophan into the neurotransmitter serotonin.
Several studies have examined the effects of milk on sleep, and most have found positive results.
A study of 60 older adults found that those who drank 200 ml of warm milk before bed experienced improved sleep quality and decreased stress compared to those who did not drink milk.
Another study in 17 healthy adults found that those who drank 300 ml of warm milk before bed experienced increased sleep time and sleep efficiency, as well as decreased rapid eye movement (REM) sleep, which may indicate deeper sleep.
However, not all studies have found a significant effect of milk on sleep, and some have even found negative effects, such as increased nighttime waking.
If you want to try drinking milk before bed, you can drink a glass of warm or cold milk, depending on your preference. You can also add honey, cinnamon, or vanilla to give it a sweeter, more comforting taste.
6. Banana
Bananas are a delicious and practical fruit that can provide many health benefits.
Bananas are an excellent source of potassium, which can help regulate blood pressure, maintain heart health, and prevent stroke.
Bananas also contain vitamin C, vitamin B6, magnesium, and fiber, all of which can support digestive health, immunity, and inflammation.
Additionally, bananas can help you sleep better, as they contain tryptophan, magnesium, and potassium, all of which can help increase muscle relaxation and melatonin production.
Several studies have examined the effects of bananas on sleep, but results vary.
A study of 12 healthy adults found that those who consumed 200 grams of banana before bed experienced increased melatonin levels and decreased the time it took to fall asleep.
Another study on 24 adults with insomnia found that those who consumed 400 mg of banana extract before bed experienced improved sleep quality and decreased anxiety compared to those who did not consume the extract.
However, another study in 16 healthy adults found that consuming 300 grams of banana before bed did not significantly affect sleep quality or the time it took to fall asleep.
If you want to try eating bananas before bed, you can eat one or two bananas about an hour before bed.
7. Oats
Oats are a healthy and nutritious breakfast cereal. Oats contain various nutrients like fiber, protein, magnesium, phosphorus and manganese.
Consuming oats regularly can provide several health benefits, such as lowering cholesterol, lowering blood sugar, and improving heart health.
Oats may also help you sleep better, because they contain melatonin, which can help regulate your sleep and wake cycles.
Additionally, oats are also a source of complex carbohydrates, which can help increase tryptophan and serotonin levels in your brain, which can help you fall asleep faster and more soundly.
Several studies have examined the effects of oats on sleep, and most have found positive results.
A study of 36 older adults found that those who consumed 13 grams of oats before bed experienced improved sleep quality and decreased the time it took to fall asleep compared to those who did not consume oats.
Another study in 22 healthy adults found that those who consumed 100 grams of oats before bed experienced increased sleep time and sleep efficiency and decreased wake time after falling asleep.
However, another study in 30 healthy adults found that consuming 100 grams of oats before bed did not significantly affect sleep quality or the time it took to fall asleep.
If you want to try eating oats before bed, you can make a bowl of oatmeal warm or cold, depending on your preference. You can also add fruit, nuts, or honey to provide better taste and nutrition.
8. Cherries
Cherries are a delicious and healthy fruit that can provide many health benefits.
Cherries contain various antioxidants, such as anthocyanins, quercetin, and kaempferol, which can protect your cells from oxidative stress, inflammation, and DNA damage.
Eating cherries regularly may provide several health benefits, such as lowering blood pressure and inflammation and improving heart health.
Cherries may also help you sleep better, as they are one of the richest natural sources of melatonin, which can help regulate your sleep and wake cycles.
Several studies have examined the effects of cherries on sleep, and most have found positive results.
A study of 20 healthy adults found that those who drank 240 ml of tart cherry juice twice daily for seven days experienced increased sleep time and sleep efficiency, as well as a decrease in the time it took to fall asleep.
Another study in 15 older adults with insomnia found that those who drank 240 ml of tart cherry juice twice daily for two weeks experienced improved sleep quality and decreased wake time after falling asleep compared with those who didn't drink the juice.
However, another study in 20 healthy adults found that consuming 30 grams of dried cherries before bed had no significant effect on sleep quality or the time it took to fall asleep.
Suppose you want to try eating cherries before bed. In that case, depending on your preference, you can choose between tart cherry juice, dried cherries, or fresh cherries. You can also add cherries to oatmeal, yogurt, or smoothies to provide better taste and nutrition.
Conclusion
Good sleep is essential for your overall health, but many people need help to get enough sleep. Changing your diet can be one way to improve the quality of your sleep, as some foods and drinks have sleep-promoting properties.
Some of the best foods and drinks you can consume before bed are almonds, turkey, chamomile tea, kiwi, milk, banana, oats and cherries. They contain nutrients that can increase melatonin production, stimulate muscle relaxation, and reduce stress, all of which can help you fall asleep faster and more soundly.
However, the effects of these foods and drinks on sleep can vary from person to person, and not all studies have found consistent results. Therefore, you may need to experiment with different foods and drinks to find what works best for you.
Suppose you experience serious or chronic sleep problems. In that case, you are advised to consult your doctor to determine the cause and appropriate treatment.