8 Best Foods that Help You Sleep Better

Sleep is undeniably one of the most crucial components of a person’s daily routine. A restful night allows the body to heal, recharge, and revitalise itself. Insufficient sleep, conversely, can lead to fatigue, irritability, and potentially serious health issues.

While factors such as stress, anxiety, and certain medical conditions can disrupt sleep quality, dietary choices also impact it significantly. In fact, according to research published in The Journal of Clinical Sleep Medicine, adopting a high-fibre, low-saturated-fat diet can facilitate deeper and more restorative sleep.

8 Best Foods that Help You Sleep Better

Here are the best foods for better sleep:

1. Spinach

Spinach is rich in magnesium, which plays an important role in promoting relaxation and better sleep. Magnesium helps regulate neurotransmitters involved in sleep and muscle relaxation. Incorporating spinach into one’s diet can help ensure one gets enough of this essential mineral to support healthy sleep patterns.

2. Bananas

Bananas are considered one of the best sleep-promoting foods due to their rich magnesium and potassium content, both of which are natural muscle relaxants. Magnesium aids in activating the parasympathetic nervous system, promoting relaxation, while potassium regulates muscle contractions, preventing cramps that might disturb sleep. Bananas also contain serotonin and melatonin, which can enhance sleep quality.

3. Pistachios

Pistachios are a great bedtime snack, packed with protein, fibre, and healthy fats. They’re also rich in magnesium, which helps in relaxation and improves sleep quality. Moreover, they provide vitamin B6, which is essential for serotonin and melatonin production, further supporting sleep regulation.

4. Fatty Fish

Fatty fish like mackerel, salmon, and tuna are loaded with vitamin D and omega-3 fatty acids, which are linked to better sleep. Vitamin D regulates circadian rhythms, while omega-3s boost serotonin production, a neurotransmitter vital for sleep promotion.

5. Almonds

Almonds are also recognised as one of the best foods for sleep. They’re rich in tryptophan, an amino acid used by the body to produce serotonin and melatonin. Adding a handful of almonds to an evening snack or bedtime routine can help facilitate better sleep. Furthermore, almonds contain magnesium and calcium, which promote muscle relaxation and stress reduction, contributing to a more restful night’s sleep.

6. Chamomile Tea

Chamomile tea, an age-old natural sleep aid, contains apigenin, an antioxidant known to bind to certain brain receptors, promoting drowsiness and reducing insomnia. Its mild sedative effect and anxiety-reducing properties make it an excellent choice for improving sleep.

7. Milk

Warm milk has a reputation for aiding sleep due to its tryptophan content, which is a precursor to melatonin and serotonin, which promote relaxation and drowsiness. Additionally, milk’s calcium content supports melatonin production, helping to calm both body and mind before bedtime.

8. Whole Grains

Whole grains like quinoa, brown rice, and barley are nutritious and beneficial for sleep. Packed with magnesium and fibre, they contribute to muscle relaxation and improved sleep quality. Incorporating whole grains into evening meals can help stabilise blood sugar levels and promote relaxation.

What Foods to Avoid Before Bedtime?

Just as there are certain foods for good sleep, there are also some to steer clear of for a restful night. These include:

1. Afternoon caffeine: Consuming caffeine in the afternoon can disrupt sleep due to its slow metabolism and stimulating effects.
2. High-fat foods before bed: Eating fatty foods late at night can cause discomfort and heartburn, potentially disrupting sleep patterns and circadian rhythms.
3. Spicy foods in dinner or late at night: Spicy foods may lead to indigestion, heartburn, and increased body temperature, all of which can disrupt sleep.
4. Alcohol at night: While alcohol may initially promote deep sleep, it often results in interrupted sleep and vivid dreams later in the night.
5. Chocolate at night: Dark chocolate contains caffeine, which can affect sleep if consumed in large amounts.
6. High-sugar foods at night: Sugary foods can cause rapid spikes in blood sugar, potentially disrupting sleep hormones and leading to less restful sleep.

Incorporating certain foods and habits into one’s evening routine can enhance sleep quality and overall well-being. However, consulting a doctor is essential if an individual experiences chronic sleeplessness.

To ascertain the root cause, doctors may recommend various blood tests, including thyroid, liver function, CBC, and blood glucose tests, to diagnose insomnia. Consult a healthcare professional and book a test with Dr Lal PathLabs today.

FAQs

1. What foods can help improve sleep quality?

The best foods for better sleep include milk, pistachios, kiwis, whole grains, and oats.

2. Is it okay to eat right before going to sleep?

Typically, solid food should be consumed at least an hour before bedtime. However, if one needs to eat immediately before sleeping, opting for something light and low in fat is advisable. It is also recommended to remain upright for at least 30 minutes after eating.

3. How can I sleep naturally?

To sleep naturally, maintain a consistent bedtime routine, reduce screen time before sleeping, create a comfortable sleep environment, and practice relaxation methods such as meditation or deep breathing.