Discover foods like cherries, fish, and pumpkin seeds that may promote better sleep with melatonin, tryptophan, and zinc; dairy, carrots, and tomatoes also offer beneficial nutrients and vitamins.
Do you find yourself tossing and turning, wishing for a food that’ll lull you to sleep? We’ve all been there! Let’s explore what might help.
Note: We’re going to explore foods known for their sleep-enhancing qualities and how they might help you achieve a more restful night. But remember, everyone is different, and what works for one person may not work for another. We’ll explore some foods to consider adding to your diet to promote better sleep!
Foods That Bring Sleep
Wondering which foods can help you sleep better and promote restful nights? Well, keep reading we’ll show you exactly what you need!
1. Cherries
Cherries are, um, a great fruit known to assist with getting a good night’s sleep. Instead of turning to sleep aids they’re rich in melatonin, which is a compound that helps regulate sleep patterns, aiding in relaxation and, over the long term, promoting better sleep quality.
Melatonin production is usually triggered by darkness, especially at night, which coincides with biological cues, like the setting of the sun. Artificial light sources like phones, and tablets can interfere with melatonin production, which tricks your mind into thinking it’s not time to sleep.
If you’re experiencing sleep problems, try adding sleep-promoting foods like cherries to your diet. Consuming a handful of cherries or a glass of cherry juice can help boost your melatonin levels, helping you get to sleep, or at least improve the quality of your sleep.
Cherries are also packed with nutrients, vitamins, minerals, and antioxidants, like anthocyanins, which help protect you from various diseases and reduce inflammation.
They are a good source of iron, zinc, potassium, and manganese, which alleviate the symptoms of chronic inflammation, and tummy discomfort, reducing the risk of diseases like cancer and diabetes.
2. Fish
Fish are another food for better sleep, mainly because they’re a great source of melatonin, which is the hormone your internal clock uses to regulate your sleep.
Studies have shown fish can help raise melatonin levels in the blood, which can help prevent insomnia. They also contain omega-3 fatty acids, which are good for your heart, and vitamin D, which is super beneficial.
The recommended serving of fish is about 30 grams daily.
3. Carrots
Carrots are rich in alpha-carotene, whether they’re colorful, orange, yellow, or whatever color.
Studies show that consuming foods rich in alpha-carotene can improve sleep and reduce the risk of insomnia.
Carrots are also packed with other nutrients, such as potassium, vitamin B6, and vitamin A.
4. Dairy
Dairy products are a great source of protein, calcium, and vitamin B12, which are nutrients necessary for good sleep. Therefore, adding it to your evening snack routine can assist with quality of sleep, they also contain vitamin D, potassium, and other important nutrients that are great for your health.
It’s recommended to have a small cup of dairy products before bed or whenever you feel sleepy, and you can mix it with other sleep-promoting foods, like nuts, flaxseeds, and cocoa.
5. Pumpkin Seeds
Pumpkin seeds contain zinc and tryptophan, which are essential for producing serotonin, a neurotransmitter that’s active in the brain, and this increases melatonin levels in the body, which, in turn, prevents sleeplessness.
They are also rich in vitamin E, magnesium, protein, and iron, which are great for your health.
To get the most out of the zinc, consume the full seeds without removing them, and make sure the serving of pumpkin seeds is about a quarter cup daily.
6. Tomatoes
Tomatoes contain lycopene, which helps with sleep, so consider adding them to your bedtime meal. Lycopene is also good for reducing oxidation in the body, which fights inflammation and pain, while protecting heart and bone health.
Tomatoes are also a good source of potassium, vitamin C, vitamin K, and magnesium, which are all good for your health.
7. Salmon and Cod Fish
Fish in general, but especially salmon and cod, are foods for better sleep, they have nutrients that are great for the body’s rest and recovery.
They offer benefits for the heart, eyes, mind, and blood, while improving cholesterol levels and blood pressure.
Salmon contains vitamin B12, vitamin D, and selenium.
8. Coconut Oil
Coconut oil is high in lauric acid, which is linked to restful sleep, so using it for cooking might help you sleep better without even trying.
It’s about 50% lauric acid, and contains phenol compounds, which are antioxidants.
Refined and virgin coconut oil are both good sources of lauric acid.
Wait, aren’t we missing something? It is true that the focus has primarily been on the foods themselves, but what about the optimal timing of food intake relative to bedtime? Or are there any specific cooking methods that might either enhance or diminish the sleep-promoting properties of these foods? These are equally important factors that influence the sleep-promoting benefits of these foods. We should look into this.
Key takeaways
- Certain foods like cherries, fish, and pumpkin seeds contain compounds like melatonin, tryptophan, and zinc, which can help regulate sleep.
- Dairy products, carrots, and even tomatoes offer nutrients and vitamins that support overall health and potentially contribute to better sleep quality.
- Incorporating these foods into your diet, especially as part of your evening routine, could be a natural way to improve your sleep patterns.
FAQ, Myth & Facts
Is it true that eating cheese before bed gives you nightmares?
This is a common myth! There’s no scientific evidence to support that cheese causes nightmares. While some people might be sensitive to certain foods before bed, it varies from person to person.
Does warm milk actually help you sleep?
Warm milk contains tryptophan, an amino acid that can help promote relaxation and sleep. The warmth can also have a soothing effect, but it’s more about the ritual and comfort than a guaranteed sleep inducer.
Are there any foods I should avoid before bed?
Yes, steer clear of heavy, fatty foods, caffeine, and alcohol close to bedtime. These can interfere with your sleep cycle and prevent you from getting a restful night.
Can eating too late disrupt my sleep?
Absolutely! Eating a large meal too close to bedtime can lead to indigestion and discomfort, making it harder to fall asleep. Try to finish your last meal a few hours before you hit the hay.
Is it better to eat these sleep-promoting foods at night?
Yes, typically! The goal is to increase the availability of sleep-promoting substances like melatonin close to when you want to sleep. Enjoy these foods 1–2 hours before bed.
I used to struggle with falling asleep, tossing and turning for hours. Then I started having a small bowl of cherries before bed and saw a noticeable improvement. It’s not a magic cure, but it definitely helps me relax.
I never thought about food affecting my sleep until I cut out late-night snacks. My stomach felt lighter, and I wasn’t waking up feeling sluggish. Plus, adding some fish to my dinner has made a world of difference.
I was skeptical about the warm milk thing, but it actually works for me. It’s comforting and helps me wind down after a long day. It’s like a signal to my body that it’s time to relax.
So, there you have it! A bunch of foods that might just help you catch those elusive Zzz’s. Will they work for everyone? Maybe not. But hey, it’s worth a shot, right? And who knows, maybe adding some cherries to your diet will be your ticket to dreamland. I think I’m going to grab some of those cherries tonight, fingers crossed!
