Sleeping well at night is incredibly important, isn’t it? A good night’s sleep not only rejuvenates us but preps us up to kick-start the next day with full zeal and energy.
But very often, doesn’t it happen that we may be exhausted but still can’t get into a deep slumber? This leaves us tired, irritable, and exhaustible.
It’s well-known that the four pillars of good health are quality sleep, regular exercise, mental wellbeing and nutrition – but how do these factors interact with each other?
Most of us eat to maintain a healthy diet, but not many of us choose foods with the purpose of improving our sleep.
Side-effects of Insomnia
Insomnia also results in chronic illnesses, affects the brain, the digestive system and the overall immunity of the person.
There are many ways through which you can regulate your sleep. Here are some that you can practice right away:
- First and foremost, follow a sleep schedule. Make it a point to sleep and wake up at the same time each day, including weekends.
- Get into the habit of doing some little reading every night or listen to soothing music before you fall asleep.
- A glass of milk before bedtime also helps one relax
- The night light should be soft, dim, and soothing
Foods That help you sleep better
Beans
Beans naturally contain a B vitamin complex.
Beans contain a nice little combination of B vitamins like B6, niacin, and folate, which help the brain in many ways. B vitamins have long been used to treat insomnia, and helps to alleviate stress and anxiety.
Poultry
Ever heard the saying that turkey makes you sleepy?
This proves to hold some truth, as poultry such as turkey and chicken is high in tryptophan. If you’re feeling hungry before bedtime, nibble on a piece of lean chicken breast, or put a slice of turkey on a piece of whole-grain bread for a strategic, before-bed snack.
Yoghurt
Craving some dessert after dinner? We’ve got just the thing – a small bowl of yogurt, topped with some delicious oats or whole grains.
Yoghurt contains calcium, which is needed for processing sleep-inducing hormone melatonin. What’s more, it’s a delicious alternative to ice cream (for those among us with a sweet tooth).
Cherry Juice
Cherries are high in melatonin.
In a 2018 study by the American Journal of Therapeutics found cherries to help increase sleep quality and duration in both women and men. Keep cherry juice in your fridge, for a refreshing bedtime drink.
Whole Grains
If you’re feeling a little restless before bedtime, reach for a piece of whole-grain bread.
Whole grains encourage the production of insulin, which helps neurons to process tryptophan.
Nuts
A handful of nuts are a great bedtime snack, as they boost serotonin levels in the brain.
Nuts are an excellent source of magnesium and tryptophan. Walnuts, flax seeds, pumpkin seeds, and sunflower seeds contain the highest levels of tryptophan.
Bananas
Delicious and nutritious, bananas are high in potassium, a mineral that is essential to achieving a deep night’s sleep.
Bananas are also nature’s sedative, as they contain both tryptophan and magnesium. Grab a banana before you go to sleep to benefit from this natural mineral hit while alleviating any feelings of hunger before bedtime.
Milk
That glass of warm milk our parents gave us as children before bed actually did do something good.
Dairy is a natural source of the sleep-inducing tryptophan amino acid. Tryptophan helps you sleep by boosting melatonin, the chemical that promotes a regular sleep cycle. And aside from the science, warm milk has traditionally been enjoyed before bed as it can provide a calming effect. If you’re tossing and turning, unable to sleep, try a glass of warm milk to help you settle.
Tea
The tried-and-true mug of chamomile tea before bed is a well-known sleep remedy for a reason.
The chamomile herb has calming effects on the brain and body – and a warm cup of (non-caffeinated) tea before bed may be just what you need to help you drift off to a peaceful, deep sleep.
Honey
Honey helps you sleep because it contains glucose which lowers levels of orexin, a neurotransmitter that raises your level of alertness.
One teaspoon of honey before bed is also proven to help re-stock our liver with glycogen – or the fuel we need to make it through the night without food. If you can make it raw honey, that’s a plus!
Tryptophan is an essential sleep-inducing amino acid present in some foods (read on through our list to find out which ones contain it). The natural sugars in honey also encourage sleep by carrying tryptophan through the blood stream and into the brain.
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Eggs
Eggs are also a good source of tryptophan.
Eat a hard-boiled egg alongside a cup of tea with honey to get your sweet dreams started.
Chickpeas:
Chickpeas may just be the miracle legume; proven to help keep your appetite in check, they’re also high in vitamin B6.
Vitamin B6 plays an important role in helping your body produce serotonin, the feel-good hormone. Try incorporating chickpeas into your dinner, or whizz up some homemade hummus to keep in the fridge for a late-night snack.
Leafy Greens
Leafy greens are beneficial for all areas of health including sleep, as they contain high levels of calcium.
There are many ways that leaves can be enjoyed besides just salads, too. If you’re craving something salty and crunchy in the evening, try baking some kale chips in the oven!
Grapes
Grapes are an example of a fruit that contains naturally-occurring melatonin, the chemical promoting restful sleep.
Keep some grapes in your fridge for a cool snack through the summer. And by grapes, we do mean the fruit form – contrary to popular belief, wine does not help you sleep!
Oats
Not just a breakfast food, a bowl of oats or an oatmeal cookie is a perfect evening snack.
As well as helping you feel full with their carbohydrates, oats are another natural source of melatonin.
Foods to avoid before bed
Dark chocolate: It’s common knowledge to avoid coffee in the evenings, but did you that dark chocolate contains a considerable amount of caffeine too? Avoid eating dark chocolate before bed to keep your brain and body relaxed.
Cheese: Cheese, especially hard cheeses like swiss, parmesan, cheddar and camembert, is hard to digest due to their high amount of saturated fat. This gives the digestive system extra work, effectively making it more difficult to rest and fall asleep. Craving a cheese platter? Enjoy it at lunch with friends, instead of before bed.
Red meat: Though red meat contains beneficial protein and iron, its high content of saturated fat makes it very difficult for the body to digest. If red meat is part of your diet, try steering clear of it at dinnertime and having that steak or beef burger with lunch instead.
Tomatoes: Tomatoes contain high amounts of tyramine, a chemical that stimulates the brain and delays sleep. Avoid tomatoes before bedtime if you don’t want your mind to be rushing and alert.
Bottom Line
Getting enough sleep is very important for your health.
Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.
Some foods and drinks contain high amounts of specific antioxidants and nutrients, such as magnesium and melatonin, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.
To reap the benefits of sleep-enhancing foods and drinks, it may be best to consume them 2–3 hours before bed. Eating immediately before going to sleep may cause digestive issues, such as acid reflux.
Overall, more research is necessary to conclude the specific role that foods and drinks have in promoting sleep, but their known effects are very promising.
