Foods that Promote Sound Slumber:
Struggling to catch some Z's? Don't worry, I've got you covered with the top 10 foods that can help you snooze better! So grab a snack, kick back, and let's dive into this tasty list.
Food can have a significant impact on sleep quality, with certain eats inducing sleepiness and contributing to a restful slumber. Here's why these ten foods can help you catch some shut-eye:
Top 10 Foods for a Restful Sleep
1. Tart Cherry Juice
Tart cherries are known to help with sleep, as they contain small amounts of melatonin, a hormone that regulates the sleep-wake cycle. A randomized controlled trial found that consuming tart cherry juice led to an increase in melatonin levels, improving sleep duration and quality [2]. In another study, drinking tart cherry juice helped increase sleep time and sleep efficiency in older adults diagnosed with insomnia [4].
2. Kiwi
This delicious, nutritious fruit is rich in melatonin and serotonin, which initiate sleep onset and maintain sound sleep throughout the night [5]. So why not try adding some kiwi to your bedtime snack for a better night's sleep?
3. Banana
Bananas pack a punch when it comes to sleep-inducing nutrients, such as magnesium, tryptophan, vitamin B6, carbs, and potassium. These nutrients help to promote muscle relaxation, lower stress, and facilitate serotonin production, which is a precursor to melatonin [6].
4. Fatty Fish (like Salmon)
Salmon is a good source of vitamin D and omega-3 fatty acids, which can support a more restful slumber. Omega-3s have been associated with improved sleep quality, and in children, frequent consumption of fish may indirectly lead to better concentration and focus [9][10].
5. Oysters
These mollusks are a powerhouse of minerals like magnesium and zinc, both of which help to improve sleep quality. Magnesium plays a role in maintaining healthy GABA levels, promoting relaxation, and helping to regulate sleep [12]. Zinc helps stimulate adenosine production, a chemical that slows brain activity and encourages sleepiness [12].
6. Cow's Milk
While milk may remind you of your mother giving it to you as a child, it can also help adults relax and drift off to sleep. The amino acid tryptophan found in milk converts into serotonin and melatonin, inducing sleepiness [13].
7. Walnuts
Rich in tryptophan and melatonin, walnuts help support sleep. Consuming about 1.5 ounces of walnuts daily has been shown to increase melatonin levels, improve sleep quality, and reduce daytime sleepiness in adults [14].
8. Almonds
Almonds help produce the neurotransmitter GABA, promoting calmness and a more restful sleep [15]. These yummy nuts contain a good amount of magnesium, supporting muscle relaxation and sleep.
9. Oats
Oats contain melatonin and magnesium, helping to promote relaxation and a better sleep cycle. They are also a form of complex carbohydrates, which can increase serotonin production levels [18].
10. Mushrooms
Certain medicinal mushrooms, such as reishi mushrooms and lion's mane mushrooms, have been studied for their ability to support restful sleep. One study found that reishi mushrooms extended total sleep time and non-rapid eye movement (NREM) sleep time [19]. In addition, a 2019 study found that consuming lion's mane mushrooms for eight weeks led to decreased depression, anxiety, and sleep disorders [20].
Remember, maintaining a healthy diet is important for getting a good night's sleep. Incorporating some of these sleep-friendly foods into your diet can help you fall asleep faster and enjoy more restful sleep!
If you continue to struggle with sleep, check out the ShutEye® app. As a patented sleep-tracking app, ShutEye® analyzes your sleep cycle and provides personalized recommendations to help you improve your sleep.
Foods to Avoid Before Bedtime
While certain foods can promote sleep, there are others that may keep you up. It's best to avoid these foods before bedtime:
- 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
It's also a good idea to avoid eating large, heavy meals before bed, as it can cause discomfort and disturbed sleep. So enjoy these delicious sleep-friendly foods, and sweet dreams!
The nutrients found in foods like bananas, walnuts, and almonds can promote muscle relaxation, lower stress, and facilitate serotonin production, aiding in a restful slumber. On the contrary, consuming caffeinated drinks, chocolate, spicy foods, fatty or fried foods, sugary foods, alcohol, citrus fruits, or having large meals before bed might keep you awake, affecting your overall health-and-wellness and sleep quality.
