Which Foods Help You Sleep Better?

Nutrient-rich almonds have many benefits for our health and you will be surprised to know that high amounts of melatonin are also found in almonds. Melatonin is a hormone that helps control our sleep and wake cycles. Apart from this, 77 mg of magnesium and 76 mg of calcium are found in 30 grams of almonds. Both minerals can help relax muscles and promote sleep. Consuming enough magnesium can improve sleep quality, especially for people who have insomnia. In addition, magnesium also helps reduce levels of the stress hormone cortisol, which can disrupt sleep.

Apart from this, almonds are a healthy option to be eaten as an evening snack as they are high in good fat and very low in sugar and saturated fat. Therefore, if you want, you can eat 8-10 almonds just before sleeping.

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Chamomile tea is a very popular herbal tea that is beneficial for health in many ways. Chamomile tea helps to strengthen the immune system, reduce anxiety and depression, as well as improve the quality of sleep. Chamomile tea contains apigenin. It is an antioxidant that binds to receptors in your brain that can promote sleep and reduce insomnia.

A 2011 study of 34 adults found that those who took 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes earlier and woke up less frequently during the night, compared to people who did not consume chamomile extract. Another study found that women who drank chamomile tea continuously for 2 weeks reported better sleep quality than women who didn't drink tea. Therefore, if you want, you can consume chamomile tea before sleeping.

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Kiwi fruit is a low-calorie, nutrient-rich fruit. One kiwi contains only 42 calories and Vitamin C is 71 percent. It also provides 31 percent of the daily requirement of vitamin K. According to studies, kiwi can improve the quality of sleep, so kiwi is one of the best foods to eat before sleeping. In a 4-week study, 24 adults consumed 2 kiwi fruits 1 hour before bedtime each night.

At the end of the study, it was revealed that the participants in the study were able to fall asleep 42% faster than on the days when they did not eat anything before sleeping. Additionally, their ability to fall asleep without waking up during the night improved by 5%, while their total sleep time increased by 13%. Kiwi fruit contains the sleep-promoting hormone serotonin and antioxidants and if consumed before bedtime, it helps in improving the quality of sleep.

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Magnesium, phosphorus, manganese, and copper are found in walnuts. Additionally, walnuts are an excellent source of healthy fats such as omega-3 fatty acids and linoleic acid. Protein is also found in walnuts which can help in reducing appetite. Some researchers claim that eating walnuts before bedtime can also help improve sleep quality because they are an excellent source of the sleep-promoting hormone melatonin.

Apart from this, the fatty acids found in walnuts also help in promoting better sleep. Omega-3 fatty acids are converted to DHA in the body and DHA promotes the production of serotonin. In such a situation, if you have trouble sleeping, then you can eat a handful of walnuts before sleeping.

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Cherries are rich in four sleep-regulating compounds – melatonin, tryptophan, potassium, and serotonin. Researchers speculate that antioxidants called polyphenols found in tart cherries may also influence sleep regulation.

In a 2018 review study on the health benefits of cherries, the study's authors found a positive correlation between better sleep and cherry consumption. The researchers also concluded that cherries can be a good snack if consumed just before bedtime because they are high in fiber, vitamin C, and vitamin E.

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Fatty fish such as salmon, tuna, trout, and mackerel are considered very beneficial for health. Fatty fish may also help improve sleep quality because they are rich in vitamin D and omega-3 fatty acids - two nutrients that help regulate the sleep-promoting hormone serotonin. Serotonin is primarily responsible for regulating the sleep-wake cycle.

A 2014 study found that men who ate about 300 grams of Atlantic salmon three times a week for six months fell asleep 10 minutes earlier than men who ate chicken, or pork. This effect is seen due to Vitamin D. Those who consumed fatty fish had higher levels of vitamin D in their bodies, which was associated with better sleep quality. In such a situation, if fatty fish is eaten before sleeping, then not only can one get sleep quickly but also one can get deep sleep.

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Lettuce, which is called salad leaves, and the oil made from lettuce seeds, help in promoting good and deep sleep at night by removing the problem of insomnia. Some experts also claim that lettuce has calming and sleep-promoting effects. Researchers claim that the sedative effect of lettuce is due to the n-butanol fraction found in this plant, specifically a compound called lactucin.

A 2013 study on rats found that rats that were given n-butanol fractions experienced an increase in the amount of sleep and a decrease in the latency to fall asleep.

In 2017, researchers reported that lettuce not only increased the amount of sleep in mice but also protected cells in the body from damage caused by inflammation and stress, which are known to disrupt sleep.

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80 grams of long-grain white rice contains 13 percent manganese, and as we've already mentioned, manganese also helps promote sleep. Apart from this, the amount of carbohydrates in white rice is high and the amount of fiber is less, due to which it is considered a food with a high glycemic index (high GI). Experts suggest that high GI foods such as white rice if consumed 1 hour before bedtime, can help improve sleep quality.

One study compared the sleep habits of 1848 people with their food habits, which included consuming rice, roti, or noodles. It found that those who consumed more rice had better sleep and longer sleep duration than those who ate bread or noodles.

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