These foods may help you get a better night’s sleep because they contain nutrients that can promote relaxation and improve sleep quality. Cherries, for example, are a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Omega-3 fatty acids are abundant in fat-rich fish like salmon and tuna,
which have been shown to improve sleep quality. Chamomile tea contains compounds that can have a calming effect on the body, making it easier to fall asleep. Kiwifruit is a good source of antioxidants and other nutrients that can support healthy sleep. Walnuts, tofu, and almonds are all rich in tryptophan, an amino acid that can help to promote sleep.
- Cherries
- Fatty fish
- Chamomile tea
- Kiwifruit
- Walnuts
- Tofu
- Almonds
- Whole grains
Whole grains are a good source of carbohydrates, which can help to regulate the body’s production of melatonin and support healthy sleep. Eating these foods as part of a balanced diet can support a healthy sleep-wake cycle and improve the quality of your sleep.
Sleep Better at Night With These 8 foods.
1. Cherries
Cherries may help you get a better night’s sleep because they are a natural source of melatonin, a hormone that regulates the sleep-wake cycle. Consuming cherries or cherry juice before bedtime can help to increase the levels of melatonin in the body, making it easier to fall asleep and stay asleep. Additionally, cherries are a good source of antioxidants and other nutrients that can support healthy sleep. Eating cherries as part of a balanced diet can support a healthy sleep-wake cycle and improve the quality of your sleep.
2. Fatty fish
There is some evidence to suggest that eating fatty fish can help improve sleep. Omega-3 fatty acids are abundant in fat-rich fish like salmon and tuna and have been shown to have a number of health benefits, including improving sleep. Omega-3 fatty acids can help reduce inflammation in the body and regulate the production of hormones, such as melatonin, that play a role in sleep. Additionally, fatty fish are a good source of vitamin B6, which is necessary for the production of melatonin. So, including fatty fish in your diet may help you get a better night’s sleep.
3. Chamomile Tea
Chamomile tea is often recommended as a natural remedy for insomnia and to promote sleep. This is because chamomile contains compounds that can have a calming effect on the body, which may help you relax and fall asleep more easily. Additionally, chamomile tea contains apigenin, an antioxidant that has been shown to bind to certain receptors in the brain that can promote sleep. So, drinking chamomile tea before bed may help you get a better night’s sleep. However, it’s important to note that the evidence for chamomile tea as a sleep aid is not strong, and more research is needed to confirm its effectiveness.
4. Kiwifruit
There is some evidence to suggest that eating kiwifruit before bed may help improve sleep. Kiwifruit is a good source of antioxidants and nutrients, such as vitamin C and potassium, that can support overall health. Additionally, kiwifruit contains compounds called actinidins, which have been shown to have a mild sedative effect on the body, potentially helping to promote sleep. In one study, people who ate two kiwifruits an hour before bedtime reported falling asleep faster and sleeping more soundly than those who did not eat kiwifruit. So, eating kiwifruit before bed may help you get a better night’s sleep. To confirm this, however, additional research is required.
5. Walnuts
There is some evidence to suggest that eating walnuts may help improve sleep. Walnuts are a good source of melatonin, a hormone that plays a key role in regulating the sleep-wake cycle. In addition, walnuts contain high levels of magnesium and other nutrients that can help reduce inflammation in the body and promote relaxation, both of which can help improve sleep. Additionally, walnuts are a rich source of omega-3 fatty acids, which have been shown to have a number of health benefits, including promoting healthy sleep. So, including walnuts in your diet may help you get a better night’s sleep. To confirm this, however, additional research is required.
6. Tofu
There is limited evidence to suggest that eating tofu may help improve sleep. Tofu is a good source of protein, which can help support overall health and promote relaxation. Additionally, tofu contains a small amount of tryptophan, an amino acid that the body uses to produce serotonin, a neurotransmitter that plays a role in regulating sleep. However, the amount of tryptophan in tofu is relatively low, so it is unlikely to have a significant effect on sleep. So, while eating tofu as part of a balanced diet may help support overall health, it is not clear if it can specifically help improve sleep. This should be affirmed by more examination.
7. Almond
There is some evidence to suggest that almonds may be beneficial for improving sleep. Almonds contain magnesium, which is a mineral that has been shown to help promote relaxation and improve sleep quality. Additionally, almonds contain small amounts of tryptophan, which is an amino acid that can help the body produce melatonin, a hormone that plays a role in regulating sleep.
8. Whole grains
Like almonds, whole grains also contain magnesium, which can help promote relaxation and improve sleep quality. Additionally, whole grains are a good source of complex carbohydrates, which can help increase the production of serotonin, a hormone that can also help regulate sleep.
Eating a small serving of whole grains before bed may help you feel more relaxed and improve your sleep. It’s important to keep in mind, however, that the effects of individual foods on sleep can vary greatly from person to person, so it’s best to experiment to see what works best for you.
