Do you struggle to fall asleep or stay asleep at night? Do you wake up feeling groggy and tired in the morning? If so, you are not alone. According to the World Health Organization, about one-third of the world’s population suffers from some form of sleep problem.

Sleep is essential for your health and well-being. It helps your body and brain repair, regenerate, and rejuvenate. It also affects your mood, memory, learning, immunity, and metabolism. Poor sleep can increase your risk of chronic diseases, such as diabetes, heart disease, obesity, and depression.

While there are many factors that can affect your sleep quality, such as stress, noise, light, temperature, and lifestyle habits, one of the most overlooked ones is your diet. What you eat and drink before bed can have a significant impact on how well you sleep.

Some foods and drinks can help you relax, calm your nerves, and induce sleepiness. Others can keep you awake, stimulate your brain, and disrupt your sleep cycle. Therefore, choosing the right foods and drinks before bed can make a big difference in your sleep quality.

In this blog post, we will explore 10 foods that can help you sleep better at night. We will also answer some frequently asked questions (FAQs) about sleep and nutrition. Let’s get started!

1. Almonds

Almonds are not only delicious and nutritious, but they can also help you sleep better. Almonds are rich in magnesium, a mineral that plays a key role in regulating your sleep cycle. Magnesium helps relax your muscles, calm your nervous system, and reduce stress. It also helps activate the production of melatonin, a hormone that regulates your circadian rhythm and signals your body to prepare for sleep.

A study found that consuming 400 mg of almond extract improved the sleep quality and duration of rats. Another study found that eating a handful of almonds before bed increased the sleep time and efficiency of human participants.

To enjoy the benefits of almonds, you can snack on a handful of raw or roasted almonds before bed, or add some almond butter to your toast, oatmeal, or smoothie. You can also drink almond milk, which contains both magnesium and tryptophan, another sleep-promoting amino acid.

2. Turkey

Turkey is a popular choice for Thanksgiving dinner, and for a good reason. Turkey is high in protein, which can help you feel full and satisfied. It also contains other important nutrients, such as riboflavin, phosphorus, and selenium.

But what makes turkey a great food for sleep is its high content of tryptophan, an amino acid that is essential for the synthesis of serotonin and melatonin. Serotonin is a neurotransmitter that regulates your mood, appetite, and sleep. Melatonin is a hormone that controls your sleep-wake cycle and helps you fall asleep faster and deeper.

A study found that consuming moderate amounts of protein before bed improved the sleep quality and reduced the number of awakenings of human participants. Another study found that eating turkey before bed increased the levels of tryptophan and melatonin in the blood of rats.

To reap the benefits of turkey, you can have a slice or two of roasted turkey as a bedtime snack, or make a turkey sandwich with whole-wheat bread, lettuce, and tomato. You can also add some turkey to your salad, soup, or pasta for dinner.

3. Chamomile Tea

Chamomile tea is a popular herbal tea that has been used for centuries to treat various ailments, such as insomnia, anxiety, inflammation, and digestive problems. Chamomile tea has a soothing and calming effect on your body and mind, making it an ideal drink for bedtime.

Chamomile tea contains flavonoids, a type of antioxidant that can reduce inflammation and oxidative stress, which are linked to chronic diseases and poor sleep. Chamomile tea also contains apigenin, a flavonoid that binds to certain receptors in your brain that can promote sleepiness and reduce insomnia.

A study found that drinking chamomile tea twice a day for four weeks improved the sleep quality and reduced the symptoms of depression of elderly people. Another study found that drinking chamomile tea before bed increased the levels of glycine, an amino acid that relaxes your muscles and nerves, and decreased the levels of cortisol, a stress hormone that can interfere with your sleep.

To enjoy the benefits of chamomile tea, you can brew a cup of chamomile tea by steeping a tea bag or some dried chamomile flowers in hot water for about 5 minutes. You can add some honey, lemon, or milk to enhance the flavor and the sleep-inducing effects. You can drink chamomile tea about an hour before bed to help you unwind and relax.

4. Kiwi

Kiwi is a small, oval-shaped fruit that is native to China but widely cultivated in New Zealand and other countries. Kiwi is a delicious and nutritious fruit that is packed with vitamins, minerals, and antioxidants. It is especially high in vitamin C, which can boost your immune system, skin health, and collagen production.

Kiwi can also help you sleep better, thanks to its high content of serotonin and antioxidants. Serotonin is a neurotransmitter that can improve your mood, appetite, and sleep. Antioxidants can protect your cells from damage and inflammation, which can impair your sleep quality.

A study found that eating two kiwis one hour before bed for four weeks improved the sleep onset, duration, and efficiency of people with sleep problems. Another study found that eating kiwi before bed increased the levels of serotonin and melatonin in the blood of healthy volunteers.

To enjoy the benefits of kiwi, you can eat one or two kiwis as a bedtime snack, or add some sliced kiwis to your yogurt, cereal, or salad. You can also make a kiwi smoothie by blending some kiwis with milk, yogurt, banana, and honey.

5. Tart Cherries

Tart cherries, also known as sour cherries, are a type of cherry that have a distinct flavor from sweet cherries. Tart cherries are rich in nutrients and antioxidants, such as vitamin C, potassium, and anthocyanins. They also have anti-inflammatory, anti-diabetic, and anti-cancer properties.

Tart cherries are one of the few natural sources of melatonin, a hormone that regulates your sleep-wake cycle and helps you fall asleep faster and deeper. Tart cherries can also increase the availability of tryptophan, an amino acid that is essential for the production of serotonin and melatonin.

A study found that drinking tart cherry juice twice a day for two weeks improved the sleep quality and duration of people with insomnia. Another study found that drinking tart cherry juice before bed increased the levels of melatonin and reduced the levels of inflammation in healthy adults.

To enjoy the benefits of tart cherries, you can drink a glass of tart cherry juice about an hour before bed, or eat a handful of fresh or dried tart cherries as a snack. You can also add some tart cherries to your oatmeal, yogurt, or smoothie.

6. Fatty Fish

Fatty fish, such as salmon, tuna, mackerel, and sardines, are excellent sources of protein and omega-3 fatty acids. Omega-3 fatty acids are essential for your brain and heart health, as they can lower your blood pressure, cholesterol, and triglycerides. They can also reduce inflammation and oxidative stress, which can affect your sleep quality.

Fatty fish can also help you sleep better, as they contain vitamin D and tryptophan. Vitamin D is a hormone that can regulate your circadian rhythm and influence the production of serotonin and melatonin. Tryptophan is an amino acid that can boost the levels of serotonin and melatonin in your brain.

A study found that eating salmon three times a week for six months improved the sleep quality and efficiency of people with sleep problems. Another study found that eating tuna before bed increased the levels of tryptophan and melatonin in the blood of healthy volunteers.

To enjoy the benefits of fatty fish, you can have a serving of fatty fish for dinner, or make a sandwich, salad, or wrap with canned or smoked fish. You can also take a fish oil supplement, but consult with your doctor before doing so.

7. Walnuts

Walnuts are a type of nut that are native to North America and Asia. Walnuts are crunchy and tasty, and they are loaded with nutrients and antioxidants. They are especially high in healthy fats, fiber, and protein, which can help you feel full and satisfied.

Walnuts can also help you sleep better, as they contain melatonin, magnesium, and tryptophan. Melatonin is a hormone that can regulate your sleep-wake cycle and help you fall asleep faster and deeper. Magnesium is a mineral that can relax your muscles, calm your nervous system, and reduce stress. Tryptophan is an amino acid that can increase the production of serotonin and melatonin.

A study found that eating walnuts increased the levels of melatonin and improved the sleep quality of rats. Another study found that eating walnuts before bed enhanced the sleep quality and duration of healthy adults.

To enjoy the benefits of walnuts, you can snack on a handful of raw or roasted walnuts before bed, or add some chopped walnuts to your oatmeal, yogurt, or salad. You can also make a walnut butter by blending some walnuts with honey, cinnamon, and salt.

8. Passionflower

Passionflower is a type of flowering plant that is native to South America, but widely cultivated in other regions. Passionflower has been used for centuries as an herbal remedy for various conditions, such as anxiety, insomnia, pain, and inflammation.

Passionflower, with its rich history as an herbal remedy, is renowned for its calming properties that can aid in alleviating anxiety and promoting better sleep. The plant’s potential benefits are attributed to its ability to increase levels of gamma-aminobutyric acid (GABA) in the brain, a compound that helps regulate mood and induce relaxation. This increase in GABA can lead to a reduction in brain activity, allowing for a more peaceful and restful state, which is conducive to sleep.

Clinical studies have supported the use of passionflower, particularly the Passiflora incarnata variety, in improving sleep quality. Research indicates that it may enhance the overall sleep experience by increasing slow-wave (deep) sleep, reducing rapid eye movement sleep, and shortening the time it takes to fall asleep. These effects make passionflower a valuable natural option for those seeking to improve their sleep without the use of pharmaceuticals.

Passionflower can be consumed in several forms, including teas, capsules, and liquid extracts, with tea being a popular choice for its ease of preparation and soothing ritual. Drinking a cup of passionflower tea before bedtime may help soothe the mind and prepare the body for sleep, offering a natural remedy to the often-elusive quest for a restful night.

While passionflower is generally considered safe, it is important to note that it may cause drowsiness or dizziness and should not be taken with sedative medications unless under medical supervision. Pregnant women and individuals on certain medications should avoid passionflower due to potential interactions. As with any supplement, consulting with a healthcare professional before incorporating passionflower into your routine is recommended to ensure it aligns with your individual health needs.

9. Bananas

Bananas are a tropical fruit that are widely consumed around the world. Bananas are sweet and creamy, and they are a good source of carbohydrates, fiber, potassium, and vitamin B6. They also contain other beneficial phytochemicals, such as dopamine and catechin.

Bananas can help you sleep better, as they contain magnesium, potassium, and tryptophan. Magnesium and potassium are minerals that can relax your muscles and nerves, and lower your blood pressure. Tryptophan is an amino acid that can increase the levels of serotonin and melatonin in your brain.

A study found that eating a banana before bed improved the sleep quality and reduced the number of awakenings of people with insomnia. Another study found that eating a banana before bed increased the levels of tryptophan and melatonin in the blood of healthy volunteers.

To enjoy the benefits of bananas, you can eat a ripe banana as a bedtime snack, or mash some bananas and spread them on your toast, waffle, or pancake. You can also make a banana smoothie by blending some bananas with milk, yogurt, honey, and cinnamon.

10. Milk

Milk is a liquid that is produced by mammals to nourish their young. Milk is a staple food in many cultures, and it is often consumed as a drink or added to other foods, such as cereal, coffee, or tea. Milk is rich in protein, calcium, phosphorus, and vitamin D, which are essential for your bone health, muscle growth, and immune system.

Milk can also help you sleep better, as it contains tryptophan, calcium, and vitamin D. Tryptophan is an amino acid that can boost the levels of serotonin and melatonin in your brain. Calcium is a mineral that can regulate your muscle contractions and nerve impulses, and help your body use tryptophan more efficiently. Vitamin D is a hormone that can influence your circadian rhythm and the production of serotonin and melatonin.

A study found that drinking warm milk before bed improved the sleep quality and reduced the sleep latency of elderly people. Another study found that drinking milk before bed increased the levels of tryptophan and melatonin in the blood of healthy adults.

To enjoy the benefits of milk, you can drink a glass of warm milk about an hour before bed, or add some honey, vanilla, or nutmeg to enhance the flavor and the sleep-inducing effects. You can also drink milk with some cookies, crackers, or cereal, or add some milk to your tea, coffee, or cocoa.

FAQs

Here are some frequently asked questions (FAQs) about sleep and nutrition.

Q: How much sleep do I need?

A: The amount of sleep you need depends on various factors, such as your age, lifestyle, health, and individual preferences. However, as a general guideline, the National Sleep Foundation recommends the following sleep durations for different age groups:

• Newborns (0-3 months): 14-17 hours
• Infants (4-11 months): 12-15 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5 years): 10-13 hours
• School-age children (6-13 years): 9-11 hours
• Teenagers (14-17 years): 8-10 hours
• Young adults (18-25 years): 7-9 hours
• Adults (26-64 years): 7-9 hours
• Older adults (65+ years): 7-8 hours

Q: What are some tips to improve my sleep hygiene?

A: Sleep hygiene refers to the habits and practices that can help you sleep better and feel more refreshed. Here are some tips to improve your sleep hygiene:

• Stick to a regular sleep schedule, and try to go to bed and wake up at the same time every day, even on weekends and holidays.
• Avoid caffeine, alcohol, nicotine, and other stimulants, especially in the late afternoon and evening, as they can keep you awake and disrupt your sleep cycle.
• Avoid heavy, spicy, or fatty meals, especially close to bedtime, as they can cause indigestion, heartburn, or reflux, and interfere with your sleep quality.
• Create a comfortable, quiet, dark, and cool sleeping environment, and minimize any sources of noise, light, and temperature that can disturb your sleep.
• Use your bed only for sleep and sex, and avoid any activities that can stimulate your brain, such as watching TV, playing video games, or checking your phone, in the bedroom.
• Establish a relaxing bedtime routine, and do some activities that can help you unwind and relax, such as reading, listening to soothing music, meditating, or taking a warm bath, before bed.
• Avoid napping during the day, especially in the late afternoon and evening, as it can reduce your sleep drive and make it harder to fall asleep at night.
• Exercise regularly, but not too close to bedtime, as it can improve your physical and mental health, and promote your sleep quality and duration.
• Expose yourself to natural light during the day, and avoid bright light at night, as it can help regulate your circadian rhythm and sync your sleep-wake cycle with the natural day-night cycle.
• If you have trouble falling asleep or staying asleep, avoid checking the clock, as it can increase your anxiety and frustration, and worsen your sleep problem.

Q: What are some foods and drinks that I should avoid before bed?

A: While some foods and drinks can help you sleep better, others can have the opposite effect and keep you awake or disrupt your sleep. Here are some foods and drinks that you should avoid before bed:

• Coffee, tea, energy drinks, and other beverages that contain caffeine, as it can stimulate your central nervous system and block the action of adenosine, a chemical that induces sleepiness.
• Alcohol, as it can disrupt your sleep cycle, reduce your sleep quality, and cause you to wake up more often during the night. It can also dehydrate you and make you snore or have sleep apnea.
• Chocolate, as it contains caffeine and theobromine, two stimulants that can keep you alert and prevent you from falling asleep. It can also trigger acid reflux or heartburn, which can interfere with your sleep quality.
• Spicy foods, as they can raise your body temperature and cause sweating, which can make you uncomfortable and affect your sleep. They can also irritate your stomach and esophagus, and cause indigestion, heartburn, or reflux, which can keep you awake or wake you up during the night.
• Fatty foods, as they can take longer to digest and delay your stomach emptying, which can make you feel bloated and uncomfortable. They can also relax your lower esophageal sphincter, and allow the stomach acid to flow back into your esophagus, causing acid reflux or heartburn, which can disrupt your sleep.
• Citrus fruits, as they are acidic and can irritate your stomach and esophagus, and cause indigestion, heartburn, or reflux, which can affect your sleep quality and duration.
• Soda, as it contains caffeine, sugar, and carbonation, which can stimulate your brain, increase your blood sugar, and cause gas and bloating, which can interfere with your sleep.
• Water, as it can hydrate you and prevent dehydration, which can cause headaches, dry mouth, and fatigue. However, drinking too much water before bed can also make you need to urinate more often during the night, which can disrupt your sleep cycle and reduce your sleep quality.

Conclusion

Sleep is vital for your health and well-being, and what you eat and drink before bed can have a significant impact on how well you sleep. By choosing the right foods and drinks, and avoiding the wrong ones, you can improve your sleep quality and duration, and wake up feeling refreshed and energized.