Better sleep? If you find yourself tossing and turning at night, it might be worth taking a look at your pre-sleep diet. Certain foods and drinks can potentially offer you a more restful night’s sleep. Quality sleep is crucial for overall health. It can reduce the risk of chronic illnesses, support brain function, and strengthen your immune system.
It’s generally recommended to aim for 7 to 9 hours of uninterrupted sleep per night, yet many struggle to achieve this goal. Improving your sleep can be achieved through various strategies, including dietary adjustments, as some foods and beverages possess sleep-enhancing properties.
Here are the nine best foods and drinks you can consume before bedtime to improve your sleep quality:
Almonds
Almonds, a type of tree nut, offer a multitude of health benefits. They are rich in essential nutrients, with just one ounce (28 grams) of dry roasted almonds providing a substantial portion of your daily phosphorus, riboflavin, and manganese needs.
These nuts are also known for their positive impact on chronic diseases like type 2 diabetes and heart disease, thanks to their healthy monounsaturated fats, fiber, and antioxidants, which combat harmful inflammation.
What’s more, almonds contain melatonin, a hormone that regulates your internal sleep-wake cycle. Melatonin signals your body to prepare for sleep, potentially improving sleep quality.
Almonds are also a valuable source of magnesium, offering 19% of your daily magnesium requirements in just one ounce. Adequate magnesium intake is linked to better sleep quality, particularly for those with insomnia.
Magnesium’s sleep-enhancing effect is attributed to its potential to reduce inflammation and lower cortisol levels, a stress hormone known to disrupt sleep.
While research on almonds and sleep is limited, a study in rats found that those fed with almond extract slept longer and more deeply than those without it.
To see if almonds affect your sleep quality, consider consuming a one-ounce (28-gram) serving, roughly equivalent to a handful, before bedtime.
Turkey
Turkey is not only a flavorful dish but also a nutritious one.
It’s packed with protein, offering nearly 8 grams of protein per ounce (28 grams) when roasted. Protein plays a crucial role in maintaining muscle strength and controlling your appetite.
Furthermore, turkey contains various vitamins and minerals, including riboflavin and phosphorus. It excels as a source of selenium, with a 3-ounce serving providing a remarkable 56% of the Daily Value (DV).
Turkey has garnered a reputation for causing drowsiness or promoting sleepiness in some individuals. This can be attributed to its content of the amino acid tryptophan, known to stimulate the production of melatonin.
The protein content in turkey may also contribute to its potential sleep-inducing properties. Some evidence suggests that consuming moderate amounts of protein before bedtime is associated with improved sleep quality, including reduced nighttime awakenings.
Although promising, further research is needed to fully understand the extent of turkey’s role in enhancing sleep.
Chamomile Tea
Chamomile tea, a beloved herbal infusion, comes with a host of potential health benefits.
It’s renowned for its flavones, a group of antioxidants known for their inflammation-reducing properties, which can help combat chronic diseases like cancer and heart disease.
Chamomile tea is also thought to enhance the immune system, alleviate anxiety and depression, and promote skin health. Moreover, it possesses unique qualities that can potentially enhance sleep quality.
This tea contains apigenin, a potent antioxidant that binds to specific receptors in the brain, potentially inducing drowsiness and reducing insomnia.
In a study involving 34 adults, those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced fewer nighttime awakenings compared to those who did not take the extract.
Another study reported that women who drank chamomile tea for two weeks reported improved sleep quality compared to non-tea drinkers, with the added benefit of reduced symptoms of depression, which is often linked to sleep issues.
Considering these potential benefits, enjoying a cup of chamomile tea before bedtime may be a worthwhile strategy to enhance your sleep quality.
Kiwi
Kiwis are a delicious, low-calorie fruit packed with nutrition.
Each fruit contains a mere 42 calories but offers a wealth of nutrients. It provides a remarkable 71% of the daily value (DV) of vitamin C and supplies men and women with 23% and 31% of their daily vitamin K needs, respectively.
Kiwi also boasts respectable amounts of folate and potassium, along with several essential trace minerals.
Beyond its nutritional prowess, kiwis have been linked to various health benefits, including improved digestion, reduced inflammation, and lower cholesterol levels, thanks to their high fiber content and carotenoid antioxidants.
Interestingly, kiwis have also garnered attention for their potential to enhance sleep quality.
In a 4-week study, 24 adults consumed two kiwifruits an hour before bedtime. Remarkably, participants fell asleep 42% more quickly than when they didn’t eat anything before sleep. Moreover, their ability to sleep through the night improved by 5%, and their total sleep duration increased by 13%.
These sleep-enhancing effects of kiwis are believed to be associated with serotonin, a brain chemical that helps regulate the sleep-wake cycle. Additionally, the anti-inflammatory antioxidants in kiwis, including vitamin C and carotenoids, may contribute to their ability to promote restful sleep.
While further scientific research is needed to confirm the full extent of kiwis’ impact on sleep, enjoying 1–2 medium kiwis before bedtime may aid in falling asleep faster and enjoying a longer, uninterrupted rest.
Tart Cherry Juice
Tart cherry juice offers an array of health benefits that make it a noteworthy beverage choice.
Notably, it provides moderate quantities of essential nutrients, including magnesium and phosphorus, making it a good source of potassium as well. An 8-ounce (240-milliliter) serving contains 17% of a woman’s daily potassium needs and 13% of a man’s.
What sets tart cherry juice apart is its rich antioxidant content, featuring anthocyanins and flavonols.
However, one of its most remarkable attributes is its potential to induce sleepiness and alleviate insomnia. Consequently, consuming tart cherry juice before bedtime may enhance your sleep quality.
The sleep-enhancing properties of tart cherry juice can be attributed to its abundant melatonin content.
In a small-scale study, individuals with insomnia consumed 8 ounces (240 ml) of tart cherry juice twice daily for a fortnight. The results were promising, with participants enjoying an additional 84 minutes of sleep and reporting improved sleep quality compared to non-consumption.
While these findings are encouraging, further extensive research is needed to confirm tart cherry juice’s role in enhancing sleep and addressing insomnia.
Nonetheless, if you find it challenging to fall or stay asleep at night, it might be worthwhile to try incorporating some tart cherry juice into your bedtime routine.
Fatty Fish
Fatty fish, including varieties like salmon, tuna, trout, and mackerel, are nutritional powerhouses with a unique feature: they’re exceptionally rich in vitamin D.
For instance, a 3-ounce (85-gram) serving of sockeye salmon provides a substantial 570 international units (IU) of vitamin D, which translates to 71% of your daily value (DV). Similarly, farmed rainbow trout in a comparable serving contains a remarkable 81% of your DV.
Furthermore, fatty fish are abundant in beneficial omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These omega-3 fatty acids are renowned for their anti-inflammatory properties, which can promote heart health and enhance brain function.
The combination of vitamin D and omega-3 fatty acids in fatty fish holds the potential to improve sleep quality, as both have been shown to boost serotonin production.
In a study, men who consumed 10.5 ounces (300 grams) of Atlantic salmon three times a week over six months fell asleep approximately 10 minutes faster compared to those who had chicken, beef, or pork. The potential driver behind this improvement was attributed to vitamin D. Participants in the fish group exhibited higher vitamin D levels, correlating with a significant enhancement in sleep quality.
Incorporating a few ounces of fatty fish into your diet before bedtime may facilitate quicker sleep onset and more restful slumber. Nonetheless, additional research is needed to provide a definitive verdict on the efficacy of fatty fish in enhancing sleep.
Walnuts
Walnuts are a widely enjoyed variety of tree nuts.
They offer a plethora of nutrients, delivering more than 19 essential vitamins and minerals, alongside 1.9 grams of dietary fiber, all in a single 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, manganese, and copper.
Furthermore, walnuts are an excellent source of beneficial fats, including omega-3 fatty acids and linoleic acid. With 4.3 grams of protein per ounce, they may also assist in curbing appetite.
Walnuts have been studied for their potential to enhance heart health, with research indicating their ability to lower elevated cholesterol levels, a major contributor to heart disease.
Some researchers also propose that consuming walnuts may improve sleep quality, as they are among the top dietary sources of melatonin.
The fatty acid composition of walnuts may additionally play a role in promoting better sleep. They contain alpha-linolenic acid (ALA), an omega-3 fatty acid that can be converted into DHA in the body, potentially increasing serotonin production.
While there is limited concrete evidence to support the notion of walnuts as sleep enhancers, their consumption before bedtime might be worth a try if you face sleep difficulties. A handful of walnuts makes for an appropriate portion.
Passionflower Tea
Passionflower tea is an herbal infusion with a history of traditional use in addressing various health concerns.
It’s a notable source of flavonoid antioxidants, renowned for their role in diminishing inflammation, enhancing immune function, and reducing the risk of heart disease.
Furthermore, passionflower tea has attracted attention for its potential to alleviate anxiety.
The antioxidant apigenin is believed to underlie passionflower’s anxiety-reducing properties. Apigenin exerts a calming influence by binding to specific receptors in the brain.
There’s also some indication that passionflower may boost the production of gamma-aminobutyric acid (GABA) in the brain. GABA acts to inhibit stress-inducing brain chemicals like glutamate.
Given its calming attributes, passionflower tea may induce drowsiness and prove beneficial when consumed before bedtime.
In a 7-day study, 41 adults enjoyed a cup of passionflower tea prior to sleep, and they reported significantly improved sleep quality compared to nights when they didn’t consume the tea.
Additional research is required to establish the sleep-promoting effects of passionflower.
White Rice
White rice is a staple grain widely consumed in various countries. Its main distinction from brown rice lies in the removal of the bran and germ, resulting in lower fiber content, fewer nutrients, and antioxidants.
Nonetheless, white rice does provide a notable quantity of certain vitamins and minerals.
A 4-ounce (79-gram) serving of white rice offers 19% of the daily folate needs, 21% of thiamine for men, and 22% of thiamine for women.
Long-grain white rice, in particular, contains 13% of the daily manganese requirements in the same serving size.
White rice is carbohydrate-rich, with a 4-ounce (79-gram) serving providing 22 grams of carbs. Its high carb content, along with the absence of fiber, results in a high glycemic index (GI), measuring how quickly a food raises blood sugar levels.
Some suggest that consuming foods with a high GI, such as white rice, at least an hour before bedtime may contribute to improved sleep quality.
One study observed the sleep patterns of 1,848 individuals based on their rice, bread, or noodle consumption. Greater rice consumption was linked to better sleep, including longer sleep duration, compared to bread or noodles.
Despite its potential role in enhancing sleep, white rice should be consumed in moderation due to its lower fiber and nutrient content.
Additional Foods and Beverages with Potential Sleep-Promoting Properties
Numerous other foods and drinks possess properties that could aid in promoting sleep, often due to their tryptophan content. However, it’s worth noting that research on their specific effects on sleep is limited.
Dairy Products: Dairy items such as milk, cottage cheese, and plain yogurt are recognized sources of tryptophan. Milk, in particular, has demonstrated its ability to enhance sleep in older adults, especially when combined with light physical activity.
Bananas: Both banana peels and the fruit itself contain tryptophan, and bananas are also a modest source of magnesium. These qualities may contribute to a better night’s sleep.
Oatmeal: Similar to rice, oatmeal is rich in carbohydrates and provides slightly more fiber. It has been associated with inducing drowsiness when consumed before bedtime. Moreover, oats are known to contain melatonin.
In Conclusion
Prioritizing sufficient sleep is crucial for overall health and well-being.
Numerous foods and beverages can contribute to better sleep, largely due to their content of sleep-regulating hormones and brain chemicals like melatonin and serotonin.
Certain items are rich in essential antioxidants and nutrients, such as magnesium and melatonin, which are recognized for their ability to facilitate quicker and longer-lasting sleep.
To harness the advantages of sleep-enhancing foods and beverages, it’s advisable to consume them approximately 2–3 hours before bedtime. Consuming food immediately before sleep might lead to digestive discomfort, including acid reflux.
While further research is needed to fully understand the precise role of foods and drinks in promoting sleep, the existing evidence is highly encouraging.