Foods That Help You Sleep Better

No one can deny that lack of sleep at night leads to many harmful consequences for human health. One of the simplest ways to combat this issue is to adopt a diet rich in various foods that help us sleep well, as outlined below.

How Can We Achieve Deeper Sleep?

It starts with a regular work and rest schedule. Before bedtime, you might listen to music or soak your feet in warm water. Additionally, another way to improve sleep is by changing your diet.

Researchers from Uppsala University in Sweden published a paper in the American journal Obesity. They found that a diet high in fats and sugars alters brain waves during sleep, which is not conducive to deep sleep. The researchers noted that sugar and fat activate the brain, increasing alertness, sending incorrect signals, and negatively affecting sleep.

Foods to Limit include sweets and fatty foods such as candy, chocolate, ice cream, fatty meats, animal fat-based dishes, organ meats, and fried foods.

1. Slow-Releasing Carbohydrate Foods

Foods rich in carbohydrates help stabilize blood sugar levels and provide sustainable energy for the body.

Carbohydrate-rich foods, which release energy slowly within the body, can help transform a person’s sleep pattern.

Nutritionist Cassandra Barns explains: “Slow-releasing carbohydrates, such as whole grains, oats, and brown rice, help keep your blood sugar (glucose) levels stable, providing sustainable energy for your body. You might not think you need much energy while sleeping, but your brain and body still require glucose to function. If blood sugar levels drop too low, it can lead to the release of hormones like adrenaline and cortisol, which can easily wake you up“.

However, Barns cautions that foods high in sweet sugars and refined white carbohydrates may have the opposite effect, as they enter and leave the bloodstream quickly, causing glucose levels to drop again shortly after. Therefore, to avoid waking up unexpectedly during the night, she recommends consuming slow-releasing carbohydrate foods like a serving of brown rice or rye bread at dinner.

2. Protein-Rich Foods

Protein-rich foods found in meat, fish, beans, sprouts, and nuts.

Protein-rich foods, such as meat, fish, beans, sprouts, and nuts, are also essential for supporting better nighttime sleep. According to Shona Wilkinson, a leading nutritionist at nutricentre.com, these protein-rich foods provide tryptophan amino acids that convert into serotonin and melatonin hormones, with melatonin being particularly necessary for good sleep.

Wilkinson suggests that an appropriate protein intake is about 0.8 – 1g per kilogram of body weight daily. This means that a woman weighing 50kg would need to consume about 40 – 50g of protein per day. However, individuals should also be cautious not to eat too much protein-rich food a few hours before bedtime, as it can cause indigestion, especially with red meats and nuts.

3. Magnesium-Rich Foods

Magnesium-rich foods help to relax the nerves and induce sleepiness.

Unprocessed nuts and seeds such as pumpkin seeds, sunflower seeds, leafy green vegetables, fish, and seafood are rich in natural magnesium, making them very beneficial for those who often struggle with sleeplessness. This is because magnesium allows the muscle fibers in our bodies to relax and also plays a role in maintaining the normal functioning of the pineal gland in the brain, which produces melatonin, coordinating the sleep-wake cycle and helping us feel sleepy.

According to Dr. Marilyn Glenville, one of the UK’s leading nutritionists, individuals should consume 1 – 2 tablespoons of pumpkin seeds daily, which can be added to unsweetened yogurt or salads or crushed and mixed into oatmeal.

4. Coconut Water

Coconut water provides a full supply of electrolyte minerals that support deep, uninterrupted sleep.

According to nutritionist Cassandra Barns, a glass of pure coconut water, especially young coconut water, in the evening can help you achieve a restful sleep at night. This is because coconut water is a rich source of electrolyte minerals such as calcium, magnesium, potassium, phosphorus, and sodium. The balance of these minerals is essential for the normal functioning of muscles, nerves, and hydration processes in the body. An imbalance or deficiency of these minerals can lead to cramps or restless leg syndrome (characterized by pain, tingling, etc.) at night, resulting in disrupted sleep or insomnia.

5. Cherries

Cherries regulate the sleep cycle.

Cherries have been found to contain a small amount of melatonin, the hormone that regulates our sleep cycle. A clinical trial showed that consuming cherries increases melatonin levels in the body and extends people’s sleep duration.

6. Zinc-Rich Foods

Zinc-rich foods help you fall deeply asleep easily.

Zinc is also essential for converting tryptophan into serotonin and melatonin. Therefore, zinc-rich foods such as oysters and other seafood, whole grains, and nuts will help you fall asleep more easily.

7. Herbal Teas

Herbal teas act like a sedative, greatly benefiting your nighttime sleep.

For many people, nothing soothes them better than a cup of hot tea. However, experts advise avoiding high-caffeine teas before bedtime, as they can cause insomnia. Instead, calming herbal teas such as chamomile tea, valerian root tea, or passionflower tea can be very beneficial for your nighttime sleep. Experts have found that drinking these teas is associated with increased glycine release, a substance that relaxes the nerves and muscles and has mild pain-relieving effects.

Kiwi

A study conducted on 24 adults over 4 weeks required participants to eat 2 kiwis one hour before sleep. The results showed they fell asleep 42% faster than those who did not participate. Additionally, kiwi has been shown to help the body produce more serotonin, a neurotransmitter that affects sleep cycles.

Almonds

According to Healthline, almonds can enhance sleep quality by stimulating melatonin hormone production. This hormone often signals the body to prepare for sleep. Additionally, almonds are a source of magnesium for the body. Some studies in China and Iran have shown that adequate magnesium intake can improve sleep, especially for those who frequently experience insomnia.

Fatty Fish

Fat-rich fish types such as salmon, tuna, and mackerel have the potential to improve sleep quality due to their combination of omega-3 fatty acids and vitamin D. Studies conducted in the United States and Italy in 2016 and 2014 demonstrated that these two nutrients help the body produce more serotonin.

Walnuts

Scientists in Finland have confirmed that walnuts can enhance sleep quality thanks to their high melatonin content. Additionally, the alpha-linolenic acid (ALA) present in these nuts also directly contributes to better sleep.