The best foods for improving sleep

Good sleep is a way to reduce the risk of certain chronic diseases, promote brain health, and boost the immune system. According to general recommendations, adults should sleep continuously for 7 to 8 hours each night. There are many strategies to promote better sleep, including dietary changes, as many foods can enhance sleep and encourage restful slumber.

1. How Food Affects Sleep Quality

The quality and duration of sleep impact various health conditions, including obesity, diabetes, cardiovascular diseases, and hypertension. However, getting enough sleep can be challenging. According to the Centers for Disease Control and Prevention (CDC), one-third of adults in the United States report not getting enough sleep.

The foods and beverages consumed daily can have both negative and positive effects on sleep. Certain foods and drinks contain compounds that help regulate aspects of the sleep cycle. This means that some foods can enhance sleep by aiding both the onset and maintenance of sleep.

Various chemicals, amino acids, enzymes, nutrients, and hormones work together to promote good sleep and regulate sleep cycles, including tryptophan, melatonin, L-ornithine, serotonin, histamine, gamma-aminobutyric acid (GABA), calcium, potassium, magnesium, zinc, copper, antioxidants, and B vitamins.

Some beverages and foods improve sleep because they contain sleep-regulating hormones and brain chemicals like melatonin and serotonin. Foods and drinks high in antioxidants and specific nutrients, such as magnesium and melatonin, are known to enhance sleep by helping individuals fall asleep faster or sleep longer.

Moreover, dietary choices not only affect sleep but also play a crucial role in maintaining weight, cardiovascular health, and blood sugar levels. Therefore, it is advisable to consult a doctor or nutritionist before making significant changes to your daily diet. This ensures that food choices not only improve sleep but also support other health priorities.

2. The Best Foods for Improving Sleep

Recent studies have identified several foods that can enhance sleep quality, including:

2.1. Kiwi

Kiwi is a popular fruit known for its sleep-enhancing properties. Each kiwi contains essential vitamins and minerals, including vitamin C, vitamin E, folate, and potassium.

Recent research has shown that eating kiwi daily positively impacts sleep. In one study, participants who consumed two kiwis one hour before bedtime reported falling asleep faster, experiencing longer sleep duration, and enjoying improved sleep quality. The exact mechanism by which kiwi promotes better sleep remains unclear, but researchers suggest that its antioxidant properties may help reduce inflammation in the body.

2.2. Tart Cherries

Tart cherries are another food recognized for their sleep-improving effects. Studies have demonstrated the positive impact of tart cherries on sleep. In one study, individuals diagnosed with sleep disorders who drank two cups of tart cherry juice daily experienced longer total sleep times and improved sleep quality.

Additionally, tart cherries have higher melatonin levels than average, which is a hormone that helps regulate the body’s circadian rhythms and promotes healthy sleep.

2.3. Malted Milk

Malted milk is a blend of milk and a specially formulated powder made from flour and malted wheat. This type of milk has a positive effect on improving sleep quality each night.

Small studies have shown that drinking malted milk before bedtime can help reduce sleep interruptions. This benefit is attributed to its melatonin content. When cows are milked at night, their milk contains higher levels of melatonin, which can be useful in providing a natural source of this sleep-regulating hormone.

2.4. Fatty Fish

Research has indicated that fatty fish are effective foods for improving sleep. Studies have shown that individuals who consume salmon three times a week experience better sleep quality.

Researchers suggest that fatty fish may enhance sleep quality by providing a dose of vitamin D and healthy omega-3 fatty acids, which positively influence the body’s ability to regulate and release serotonin. This study specifically looked at incorporating fatty fish into diets during winter months when vitamin D synthesis from sunlight is lower than in other seasons.

2.5. Almonds

Almonds are a rich source of various nutrients. Regularly consuming almonds can help reduce the risk of conditions like type 2 diabetes and heart disease. Additionally, almonds are among the foods that improve sleep due to their high content of B vitamins and magnesium, which promote better sleep.

In particular, adequate magnesium intake has been shown to enhance sleep quality for those suffering from insomnia. Alongside other nuts, almonds are a source of melatonin, which helps regulate the body’s internal clock and signals when it’s time to prepare for sleep.

A study evaluating the effects of administering 400 mg of almond extract to mice found that those who consumed almonds slept longer and had deeper sleep compared to when they did not receive the extract. However, more in-depth research on humans is needed to confirm these findings.

2.6. Walnuts

Walnuts are a popular nut that provides healthy fats, including omega-3 fatty acids and linoleic acid. Research has shown that walnuts can help reduce blood cholesterol levels, a major risk factor for cardiovascular diseases.

Additionally, some researchers assert that walnuts are effective for improving sleep, as they are one of the best food sources of melatonin. A study on mice demonstrated that the fatty acid composition of walnuts may also help enhance sleep quality.

2.7. Turkey

Turkey is a delicious food that is important for maintaining muscle health and regulating appetite. Moreover, turkey can be prepared in various ways to promote better sleep.

Turkey contains the amino acid tryptophan, which increases melatonin production and can induce sleepiness. There is substantial evidence suggesting that moderate protein consumption before bedtime is associated with improved sleep quality, including fewer nighttime awakenings. However, more research is needed to confirm the role and effects of turkey consumption on sleep improvement.

2.8. Rice

Studies on carbohydrate intake and sleep have yielded mixed results, but some evidence suggests that rice consumption is associated with improved overall sleep.

A study conducted in Japan found that adults who frequently consumed rice reported better sleep quality than those who ate more bread or noodles. While this study established a correlation, it could not prove causation. However, it supports previous research indicating that eating high-glycemic-index foods about four hours before bedtime may facilitate easier sleep.

It is important to note that sugary drinks and sweets are linked to poorer sleep, so not all carbohydrates and high-glycemic-index foods have the same effects. The impact of carbohydrates on sleep is influenced by what they are consumed with; for instance, combining moderate amounts of protein containing tryptophan with carbohydrates may help the tryptophan reach the brain more effectively.

2.9. Passionflower Tea

Passionflower tea is another herbal tea traditionally used to treat various health issues. It provides antioxidants in the form of flavonoids, which can help reduce inflammation.

Moreover, passionflower tea has been studied for its potential to alleviate symptoms of anxiety, depression, and other mental disorders. Specifically, a small study indicated that compounds in passionflower may enhance the production of gamma-aminobutyric acid (GABA) in the brain, which inhibits other stress-related brain chemicals like glutamate. The calming properties of passionflower tea can promote sleepiness, making it beneficial to drink before bedtime for deeper sleep.

2.10. Other Sleep-Promoting Foods and Beverages

Several other foods and drinks have sleep-promoting properties due to their nutrient content, such as tryptophan. Additional foods that can enhance sleep quality include:

• Dairy Products: Dairy items like milk, fresh cheese, and plain yogurt provide tryptophan. Milk has been shown to improve sleep in older adults, especially when combined with light exercise.
• Bananas: Bananas are a source of magnesium, which aids in better sleep.
• Oatmeal: Similar to rice, oatmeal is rich in carbohydrates and is believed to induce sleepiness when consumed before bed. Additionally, it is a reliable source of melatonin.

3. Important Considerations When Using Sleep-Enhancing Foods

Sleep is a complex process influenced by various factors, including mental health, light exposure, daily activity, and other medical issues. Dietary habits also vary widely, and individuals may react differently to various diets, making it challenging to establish a universal sleep-enhancing diet. Here are some key points to keep in mind when selecting foods that improve sleep:

• Maintain a Balanced Diet: Incorporate a variety of vegetables and fresh fruits into your daily meals. A diet rich in greens and fruits provides essential vitamins and minerals that can promote better sleep. Specifically, the Mediterranean diet is linked to improved cardiovascular health and better sleep quality.
• Timing of Food Intake: Aim to consume sleep-enhancing foods 2 to 3 hours before bedtime. Eating too much right before sleep can lead to digestive issues, such as acid reflux. Additionally, sticking to a regular eating schedule promotes better digestion and, consequently, better sleep.
• Limit Late-Night Eating: Avoid eating too late to minimize the risk of digestion during sleep and reduce the chances of acid reflux. In particular, it’s best to limit spicy and fatty foods in the evening.
• Caffeine Intake: Reduce caffeine consumption, especially in the afternoon and evening, as the stimulating effects of caffeinated beverages can lead to insomnia at night.
• Moderate Alcohol Consumption: Alcohol can disrupt sleep cycles, so it’s advisable to avoid or limit alcohol intake, especially within 4 hours of bedtime.

In summary, this guide highlights the effects of certain foods on sleep and lists various foods that can enhance sleep quality. Many foods contain nutrients, chemicals, and compounds that help regulate the body’s sleep cycle. Most sleep-promoting foods are nutritious and generally safe for anyone without allergies, provided they are consumed in moderation.