About Sleep
Sleep Related Conditions
Sleep Disorders
Trying to go to sleep early can be difficult when you have a lot on your to-do list, are stressed, or if you stayed up way too late over the weekend. If you find yourself in this exact situation right now, there are things you can do to more easily fall asleep. One of these things is eating foods that induce sleep (just not when you’re ready to tuck yourself into bed).
Keep reading this article to discover the top 10 foods that can help you sleep better at night.
How Food Affects Sleep Quality
What you eat may affect the quality of your sleep. According to research, what you eat can make or break your sleep quality.
For instance, a cross-sectional study that involved Japanese female workers found that a high intake of confectionery sugar and carbohydrates resulted in poor sleep quality. This was measured against the Pittsburgh Sleep Quality Index (PSQI) score [1].
On the flip side, a diet with a high intake of fish and vegetables resulted in high sleep quality. A higher fat intake is also associated with sleep disorders [1].
What specific nutrients or compounds in foods are most effective at promoting sleep?
How Certain Foods Can Help You Sleep
Certain foods may help you to sleep better due to their nutritional content. These foods may contain serotonin, a mood-boosting neurotransmitter, or melatonin, a hormone that induces sleep and regulates the sleep-wake cycle.
Some foods may also contain tryptophan, an amino acid (i.e. protein-building block) that helps produce serotonin. When there is adequate tryptophan in the body, your body can properly produce serotonin or melatonin to help you fall asleep better.
Consuming any of the below foods at any time of day or within an hour of bedtime may help support optimal sleep.
Top 10 Foods for a Restful Sleep
1. Tart Cherry Juice
Tart cherry juice is one of the foods that can purportedly help with sleep. While it contains a very minimal amount of melatonin, studies suggest it is still enough to promote sleep [2].
A randomized controlled trial conducted with 20 volunteers found that consuming tart cherry juice led to an increase in the sleep hormone melatonin. This increase improved sleep duration and quality for both men and women [3].
A recent study was also done to find out if drinking tart cherry juice could serve as a treatment option for insomnia. Test subjects involved individuals aged 50 and above who had been diagnosed with insomnia. Based on the results shown, tart cherry juice helped to increase sleep time and sleep efficiency, possibly improving insomnia [4].
2. Kiwi
Kiwi is a nutritious fruit that can help to promote sleep. It contains 24 µg/g of melatonin, a sleep-inducing hormone. Melatonin plays an important role in regulating the circadian rhythm and ensuring that people still wake up refreshed and energized.
Kiwis are also high in serotonin. Serotonin helps to initiate sleep onset and maintain sound sleep at night [5]. So if you want to get a good night’s sleep, consider incorporating kiwi into your diet.
3. Banana
Bananas are naturally rich in sleep-inducing nutrients such as magnesium, tryptophan, vitamin B6, carbs, and potassium.
These nutrients help to promote muscle relaxation, lower stress, and promote the production of serotonin, which is a precursor to melatonin [6]. The key nutrient magnesium helps to aid sleep by maintaining healthy GABA levels, a neurotransmitter that slows down brain activity to help you rest [7].
4. Fatty Fish
Fatty fish like salmon are a good source of Vitamin D and omega-3 fatty acids, which can support a more restful slumber. Vitamin D deficiency is associated with a higher risk of sleep disorders, while consumption of omega-3 fatty acids are associated with better sleep [8], [9].
Another study involving a group of schoolchildren found that frequent consumption of fish with omega-3 fatty acids may help to reduce sleep problems. This can indirectly lead to better long-term cognitive functioning and focus in children [10].
It is important to note that most of the research on omega-3’s and sleep is done in children and when in adults, omega-3’s were typically given in supplement form at higher doses than what you may get from a serving of salmon [11].
5. Oysters
Oysters contain magnesium and zinc, minerals that help to improve sleep quality. Earlier we mentioned that magnesium helps to maintain healthy GABA levels, promoting sleep.
Not many people are aware of this, but zinc is another mineral that can help you to get a restful slumber.
Zinc stimulates the release of adenosine, a chemical that slows brain activity, initiating sleepiness. It also assists in the production of neurotransmitters and hormones such as dopamine, serotonin, melatonin, and glutamate. All of these help to regulate mood and sleep-wake cycles, relaxing the body [12].
6. Cow’s Milk
Drinking cow’s milk may help you to sleep better. Milk is often used to promote better sleep due to its calming effect and psychological associations with relaxation.
People typically associate milk as a comfort drink before bedtime, as it reminds them of their mother giving milk to them when they were much younger. This psychological association provides a sense of comfort and relief and reduces bedtime anxiety.
Apart from this, milk contains the essential amino acid tryptophan which is converted into serotonin and melatonin, inducing sleepiness [13].
If you find yourself not being able to fall asleep at night, drinking a cup of warm milk could do the trick.
7. Walnuts
Walnuts are a nutrient-dense food that contains nutrients such as tryptophan and melatonin.
A study was conducted to determine the effect of walnut consumption on sleep quality. One study found that daily consumption of walnuts had a positive impact on sleep.
Specifically, consuming 40 grams of walnuts daily, or about 1.5 ounces, increases melatonin levels, improves sleep quality, and reduces daytime sleepiness in adults [14].
8. Almonds
Almonds are another food that can help you get better sleep. Almonds help to produce the neurotransmitter GABA, promoting calmness and a more restful sleep [15].
It contains a good amount of magnesium which helps with muscle relaxation and sleep. Just a 1-ounce (oz) serving of almonds contains about 77 milligrams (mg) of magnesium, close to 20% of the daily requirements for men [16][17].
9. Oats
Oats can also help with sleep, as they contain both melatonin and magnesium. These two help to promote relaxation and a better sleep cycle [18].
It is also a form of complex carbohydrates that can increase serotonin production levels for a more relaxed night.
10. Mushrooms
Last but not least, mushrooms are beneficial for sleep, and certain medicinal mushrooms have been studied and recognized for their ability to support restful sleep.
Two of these mushrooms are reishi mushrooms and lion’s mane mushrooms. One study found that reishi mushrooms could help prolong total sleep time and non-rapid eye movement (NREM) sleep time [19], allowing for a more peaceful sleep.
Another 2019 study found that those given lion’s mane mushroom supplements for eight weeks had decreased depression, anxiety, and sleep disorders [20].
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Foods to Avoid Before Bedtime
Now that you have a better understanding of what foods can help you to sleep better, what about foods that you should avoid?
Some foods may stimulate wakefulness and keep you up. You may want to avoid these foods when it’s close to bedtime as they can affect your body’s natural sleep-wake cycle.
When your sleep-wake cycle is disrupted, it may result in poor quality sleep and sleep loss.
Here is a list of some foods you should avoid before going to sleep:
- Caffeinated drinks (e.g. coffee, tea, energy drinks)
- Chocolate
- Spicy foods (e.g. chilis, pepper)
- Fatty or fried foods (e.g. fast food, fried chicken, fries)
- Sugary foods or sweets(e.g. donuts, cakes, pastries)
- Alcohol
- Citrus fruits
On top of this, you also want to avoid eating large, heavy meals before going to bed as it can make you feel too full. It could also cause indigestion, leading to restlessness at night.
Conclusion
A good night’s sleep starts with a healthy diet. By incorporating more foods with sleep-promoting effects such as fatty fish, tart cherry juice, kiwi, and more into your diet, you can fall asleep faster and enjoy more restful nights.
If you still struggle with sleep despite these food tips, check out the ShutEye® app! ShutEye® is a patented sleep-tracking app that analyzes your sleep cycle and provides a personalized report to help you improve sleep.
