We have all experienced sleepless nights or disturbed sleep at some point in our lives or the other. Our body feels all exhausted and tired, but our brain is still hyper with pointless thoughts, and our eyes refuse to shut. We just lay on our bed, thinking about all that has happened during the day or planning for the next day. Have you ever wondered why?
Constant stress, bad lifestyle choices and poor diet disrupt your sleep pattern. This results in considerably suppressed melatonin levels in the brain.
Now, this hormone is responsible for your sleep cycle, and its suppression leads to sleeplessness and even insomnia. In the long run, sleep deprivation can lead to a weaker immune system, pose a higher risk of type II diabetes, and can also lead you to a host of cardiac ailments.
But sleeping pills can’t be a solution to this never-ending saga. So then, what can we do to improve our sleep quality? Eat the right food! Yes, you read that right. A variety of foodstuffs can improve your overall sleep quality. Taking it a few hours before your bedtime can have a significant impact on your sleep routine.
Top 8 Foods that can Help you Improve your Sleep Quality
Our nap time is a cardinal need for healthy living. We must always ensure that we give adequate rest to both our eyes and our brain to be able to function properly. A combination of a healthy lifestyle and good dietary habits can only help you enhance and improve your sleep quality.
Here is our list of the top 8 foods that can help you with your sleep problem.
#1. Chamomile or Lavender Tea
Chamomile has a tranquilizing effect on our senses and is a very popular sleep inducer. It has been used for ages to treat insomnia patients and help relieve anxiety. Chamomile contains an antioxidant called Apigenin that binds the neuro-receptors in your brain and helps in inducing sleep. According to research, a daily dose of around 400 mg of chamomile extract can improve your sleep quality considerably.
Chamomile tea is also beneficial for post-partum women, who suffer from disturbed sleep and sleep apnea. So unless you are allergic to Chamomile, brew yourself a cup of chamomile tea and relax. Alternatively, you may take some form of chamomile extract daily to improve your sleep quality.
Lavender is another popular herb that is widely held for its soothing aroma and calming effect. This wonderful citrusy-smelling herb has been used for decades to reduce stress and improve sleep.
#2. Fruits
The next in our list are fruits. You will be surprised to know that some fruits, like bananas, tart cherry, pineapple, kiwi, and oranges, also have sleep-inducing properties. Experts say that eating two kiwis an hour before nap time for a month is a good way to fall asleep quicker.
Bananas, being a rich source of magnesium and potassium (natural muscle relaxants), will get you sleepy in no time. Pineapples are a good source of melatonin, along with many other nutrients. A serving of pineapple post-dinner will improve the melatonin levels in your body considerably, helping you sleep better.
Cherry, especially the tart or sour variant like the Montmorency cherry, is also an excellent sleep inducer. Cherries are a wonderful source of anti-oxidants and help minimise chronic medical conditions like diabetes and cardiac ailments. Apart from these qualities, it is also known to regulate healthy levels of melatonin in your body. This hormone is responsible for your sleep cycle, and a surge of melatonin in your body makes your body sleep ready.
According to a 2014 research study, people drinking 200–250 ml of sour cherry juice twice a day for two weeks had better sleep quality than those who didn’t. While there aren’t many extensive pieces of research done on this area, it is still worth a shot!
Sometimes a deficiency of Vitamin C or a restless leg syndrome keeps us restless throughout the night and leads to disturbed sleep. This is where oranges help us. If you feel that your lack of sleep is due to any of the aforementioned reasons, you must try to have a serving of orange before your nap time.
#3. Walnuts and Almonds
Tree nuts, like walnuts and almonds, have a plethora of health benefits. Walnuts and almonds are a rich source of fibre, magnesium, copper, and manganese. Magnesium-rich foods help in reducing inflammation and also lower the levels of cortisol, a stress hormone, in our body. Almonds and walnuts also improve the melatonin levels in our body, thus promoting sleep.
As per a research study conducted on test rats, 400 mg of almond extract fed to the rats made them sleep longer and without any disturbance. Consuming an ounce or a single serving of almonds and walnuts before sleep is a delicious way of preparing your body for sleep!
#4. Turkey
This food is high in protein (Approximately 4 gm per 28 gm of serving), riboflavin, selenium, and phosphorus, and is also an excellent sleep inducer. According to experts, the presence of the amino acid tryptophan is the reason why one feels sleepy after consuming a significant serving of turkey.
Tryptophan improves the melatonin levels in your brain, putting you to sleep faster. Also, the protein content in turkey meat is believed to promote sleep. If you are a non-vegetarian and are desperate for a good nights’ sleep, then a turkey dinner may just do the trick.
#5. Fish Rich in Fats
Fishes are, no doubt the healthiest seafood you can consume. They are a rich source of Vitamin D, and Omega-3 Fatty Acids, like DHA and EPA — A fool-proof sleep-inducing combination. This combination of Vitamin D and DHA helps in enhancing the levels of serotonin (sleep-regulating hormone) in the brain.
A significant serving of fish in your everyday meal, especially at dinner time, can help you fall asleep faster. It has been observed that men who consumed at least 300 gm of fatty fish, like salmon, three times a week were able to sleep throughout the night without any disturbance.
#6. White Rice
In South India, a dish called the Ven Pongal, made of white rice is famous for its sleep-inducing properties. But in reality, any food that is high in carbs can be a good sleep inducer. This is because foodstuffs rich in carbohydrates increase your glycemic level (blood sugar level), which, in turn, makes you tired and sleepy.
One or two servings of white rice an hour before bedtime is an effective means of getting a good nights’ sleep without any disturbance. But you have to ensure that you consume this in moderation, especially if you have diabetes or are obese.
#7. Warm Milk
A glass of warm milk is our favourite in the list of foodstuffs that improve your sleep. Isn’t that what our mothers did for us when we were kids and couldn’t sleep? A glass of warm milk and a tuck back into our bed? That was sure to get us all prepped for a visit to dreamland.
If you are getting ready for your nap, having a glass of warm milk can improve the levels of amino acid tryptophan and melatonin in your body. This will help your body get into the night mode almost instantaneously. You can even try combining it with cereals to get that extra hit of carbs. If you are feeling tired yet find it hard to sleep, just try this midnight snack, and we are sure you won’t be disappointed!
#8. Peanut Butter
Peanut butter is a healthy and delicious way to stop your dessert cravings and also get a good nights’ sleep. This food has high levels of tryptophan that is sure to induce sleep. Since it is also great for metabolism, you will not only sleep better through the night but will also burn a few calories. Top some peanut butter onto some whole wheat bread and add a few carbs for an added effect.
In Conclusion
Sleep is a pivotal part of healthy sustenance, and if you are having trouble getting that, you must act fast. Make your bedroom conducive to sleep and keep yourself away from bright lights before bedtime. Consider this list of foodstuffs in your daily dinner or post-dinner (in some cases) menu, and you will definitely see a positive change in your circadian rhythm.
If you are desperate for uninterrupted nap time, go for that extra late-night snack. Lastly, for any of this to work, you need to prepare your mind for sleep way before bedtime. Don’t fill up on caffeine in the evenings, and eat your dinner at least 2–3 hours before bedtime to avoid acid reflux and indigestion.
