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Struggling to get a good night’s sleep? Well, there may be certain foods that help you sleep. In fact, foods with melatonin are some of the best options that can help you get a sound sleep.
Sleep is incredibly crucial not just for physical health but for mental health too. Good sleep helps the muscles recover, rebuild and also reduces chances of developing illnesses. Moreover, it promotes good brain health and improves immune and digestive systems.
While there are many things you can do to get a good night’s sleep, like practicing yoga, adding foods that help you sleep can be useful as well. So, do you want to know what foods make you sleepy? Here are the best foods to have before bed to improve the quality of your sleep.
Best foods that help you sleep
Add the following five foods to your diet to get a good sleep:
#1 Kiwi
Due to their potential sleep-improving properties, kiwis are considered one of the best foods to help you sleep.
The sleep-promoting benefits of kiwis are attributed to serotonin – a brain chemical that helps improve the sleep cycle. Studies also suggest that the anti-inflammatory antioxidants in the fruit may be responsible for its sleep-improving effects.
Kiwis have a good amount of potassium and folate and are a low-calorie delicious fruit. Not only do they help promote sleep, but they also benefit gut health, lower cholesterol level, and reduce body inflammation.
#2 Fatty fish
Salmon, trout, mackerel, and tuna are all fatty fish and some of the best foods that help you sleep.
Fatty fish are loaded with vitamin D and have a good amount of healthy omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Consuming a few pieces of fatty fish before bed may help you fall asleep faster and improve sleep quality.
Studies suggest that a mixture of vitamin D and omega-3 fatty acids helps improve sleep quality, as both boost the serotonin production in the body.
#3 White rice
White rice is also among some great foods that help you sleep. A staple food in many countries, white rice is a grain that contains several vitamins and minerals. While it's low in fiber and antioxidants, it's an incredible food option to improve sleep quality.
White rice is quite high in carbs and low in fiber, which makes it a high glycemic index (GI) food. Studies suggest that consuming foods with high GI can help you fall asleep faster and boost sleep quality. Although white rice is among the most useful foods to help sleep, it's best to eat it in moderation, as it's high in carbs and low in nutrients.
#4 Nut
Nuts like walnuts, almonds, cashews, and pistachios are also considered to be useful foods that help you sleep. Nuts consist of melatonin and minerals like zinc and magnesium, which are important for many bodily functions and processes.
Studies have found that a combination of magnesium, zinc, and melatonin can help people with insomnia by promoting their sleep time and quality.
#5 Turkey
Turkey is a highly nutritious and amazingly delicious food that’s high in protein and is a good source of several essential minerals and vitamins such as phosphorous and riboflavin.
It's considered one of the best foods that help you sleep, as it contains amino acid tryptophan, which is known to increase melatonin production. Studies also suggest that the protein content in turkey may contribute to tiredness, making you fall asleep faster.
Apart from the aforementioned options, there are several other drinks and foods that help you sleep faster and promote sleep quality. These include:
- dairy products like cottage cheese, milk, plain yogurt
- oatmeal
- bananas
- chamomile tea
- passionflower tea
- tart cherry juice
- whole grain items such as bulgur and whole-wheat flour
So, now that you know what foods to eat before bed, add them to your diet and reap their benefits.
However, to attain the benefits of these sleep-improving foods and drinks, it's best to consume them at least three hours before bed so that they can be digested well. Consuming food just before bed may lead to gut problems, including constipation and acid reflux.
