Six Foods and Drinks That Support Better Sleep
While most of us don’t bring a fork to bed, what we eat during the day follows us into our sleep. The bad news is that things like excessive caffeine and sugar can negatively impact sleep. The good news is that there are plenty of delicious, accessible everyday foods that can help you sleep better. Fitting them into your diet can promote longer, more rejuvenating sleep. It’s time to make the connection between plate and pillow. Check out the six best foods for better sleep.
1. Whole Grains
It turns out you don’t have to avoid carbohydrates to achieve optimal sleep health. However, there is a catch. Whole grains and healthy carbohydrates associated with the Mediterranean diet are believed to support better sleep and fight insomnia. Based on a 2016 study on the effects of diet on sleep quality, the Mediterranean diet was inversely associated with insomnia symptoms. This diet combines whole grains with fruits, vegetables, olive oil, and lean meats.
2. Teas
Sleep promoting foods can start to provide you with sleep benefits anywhere from a few minutes to a few weeks after you start incorporating them into your life. However, you may be looking for some quick fixes that will help you to get relief on sleepless nights. The truth is that there’s no substitute for nutrient-rich foods that help to fix your sleep-wake cycle using things like antioxidants that regulate serotonin and melatonin levels. However, you can sometimes get a “sleepy effect” from herbal teas.
Most people know that chamomile tea is great for sleep. However, there are actually some other teas to try. For example, one study found that consuming passion flower tea offered short-term sleep benefits for healthy adults with mild fluctuations in sleep quality. Other teas for sleep include lavender tea and lemon balm. In recent years, many people who enjoy sleep teas have pivoted to edibles that encourage relaxation and sleep naturally.
3. Tart Cherry Juice
Tart cherry juice is full of natural compounds called flavonoids and anthocyanins that produce antioxidant and anti-inflammatory effects that have all kinds of health benefits for the body. Tart cherry is also full of tryptophan and melatonin that help to regulate the body’s natural sleep-wake cycles. With tart cherries being one of the only melatonin rich foods you can easily get, you might say that tart cherry juice is the closest thing we have to a natural sleep aid that can be plucked straight off a tree.
4. Warm Milk
Was your grandmother right about a glass of warm milk before bed helping you fall asleep? Warm milk is actually one of the best tryptophan foods for sleep. Tryptophan is an essential amino acid that helps to regulate our mood, sleep patterns, and appetite. The body also uses tryptophan to create sleep-regulating melatonin. This is why so many people report suddenly feeling sleepy and relaxed after having warm milk at bedtime. There’s also a psychological component to this one. A combination of the warm temperature of the milk and feelings of coziness brought on by a steaming mug in your hands can induce drowsiness.
5. Almonds
Why do almonds help you sleep? Almonds are among the best magnesium rich foods for sleep. According to research on Sleep Foundation, magnesium can help you to sleep longer, get better quality sleep, and feel less tired in the morning. Magnesium also has a natural “relaxant” effect on our muscles. This can make it easier to be still and wind down in the time leading up to bed instead of feeling “stir crazy.” While almonds have high levels of magnesium compared to other foods, this isn’t the only snack for getting in your magnesium requirement for the day. Other sleep promoting foods that are rich in magnesium include:
- Leafy greens (spinach, Swiss chard, collard greens)
- Cashews
- Pistachios
- Flaxseed
- Peanuts
- Pumpkin seeds
- Chia seeds
- Yogurt
- Milk
- Avocados
- Bananas
- Papaya
- Blackberries
- Green peas
- Sweet corn
- Potatoes
- Dark chocolate
6. Fatty Fish
Fish like tuna, salmon, sardines, mackerel, herring, anchovies, and trout are full of DHA, omega-3 fatty acids, and vitamin D that support sleep. All of these valuable nutrients help to build and regulate the body’s serotonin and melatonin levels. In one study, people who ate fish reported better daily functioning compared to the non-fish group. Additionally, the study found that fish consumption throughout the wintertime had positive implications for things like heart health and sleep efficiency.
Changing Your Diet for Better Sleep
We can’t ignore that what we eat really does impact our sleep. The good news is that so many tasty, popular foods that you’re probably already enjoying here and there can actually give you better, longer sleep once you start incorporating them into your diet a little more strategically. The great thing about going with natural foods or herbal options that promote sleep is that you’re working with your body’s natural sleep mechanisms instead of trying to fight against them.