A restful night’s sleep is indispensable for optimal health and functioning. However, with the hustle and bustle of modern life, achieving quality sleep can feel elusive. While various factors contribute to a good night’s sleep, your diet plays a pivotal role. Certain foods have the power to promote relaxation and better sleep. Here’s a list of 10 foods, enriched with sleep-promoting nutrients, to help you transition into a peaceful slumber.
Almonds
Eating a handful of almonds (around 20-30) a few hours before bedtime provides a boost of magnesium, a mineral that promotes muscle and nerve relaxation. This helps quiet the body down for restful sleep. The protein in almonds also contributes to a steady rise in serotonin, a sleep-enhancing hormone.
Chamomile Tea
Sipping a warm cup of chamomile tea an hour before bed allows the body to absorb the apigenin, an antioxidant that binds to specific receptors in the brain that initiate sleep. Chamomile’s mild sedative properties can make you feel sleepy. Plus, the warmth and aroma are soothing.
Tart Cherry Juice
Drinking an 8 oz glass of tart cherry juice in the early evening increases melatonin levels in the body. Melatonin is the hormone that regulates sleep-wake cycles. Tart cherries contain high levels of natural melatonin to help you fall asleep faster and stay asleep.
Kiwi
Eating 2 kiwis as a nighttime snack provides adequate amounts of serotonin, a brain chemical that converts to melatonin to regulate sleep. The vitamin C and folate in kiwis also help reduce restless leg symptoms for uninterrupted sleep.
Walnuts
Snacking on a quarter cup of walnuts right before bed gives you a dose of sleep-inducing melatonin as well as magnesium to calm the nervous system. The healthy fats in walnuts also boost serotonin levels.
Salmon
Consuming a serving of baked or grilled salmon at dinnertime supplies vitamin B6 needed for the production of melatonin at night. Salmon also contains omega-3 fatty acids to reduce inflammation for better sleep.
Fortified Cereal
Choose a whole grain, low-sugar cereal fortified with vitamin B6 as a nighttime snack. Vitamin B6 aids in the conversion of serotonin to sleep-regulating melatonin. Pair it with banana slices.
Bananas
Eating a banana an hour or two before bedtime provides muscle-relaxing potassium and magnesium. Bananas also contain tryptophan needed to manufacture melatonin and serotonin.
Oatmeal
Enjoy a warm bowl of oatmeal made with milk and topped with banana slices right before bed. Oats contain melatonin, and paired with banana, they enhance tryptophan levels.
Jasmine Rice
The high carb content in 1/2 cup jasmine rice consumed with dinner contributes to increased serotonin production. Serotonin converts to melatonin to regulate sleep-wake cycles.
Tailoring your evening diet to include more of these 10 foods can help you fall asleep faster, stay asleep longer, and feel more well-rested in the morning.
