Best foods for better sleep - part 2

Nurse Dee
Oct 26, 2021
4 min read

A 2019 study by the National Institute of Health found that Americans experience significant effects on their mood and physical health due to feeling sleepy an average of three days a week. Although there are many causes of sleepiness, some solutions are fairly simple to implement and will have a significant impact on your quality of sleep.

Your body may be trying to tell you that you are not getting enough sleep. You must recognize these red flags and implement actions that will ensure you get an effective night’s sleep. In some cases, excessive sleepiness may be due to a sleep disorder or another underlying health condition so speak with your doctor before taking action.

“Sleep plays a critical role in great memory, helps to ensure a strong immune system, and helps the body repair itself”

So, what are the symptoms of excessive sleepiness?

Trouble staying alert
Feelings of irritation
Memory problems
Trouble focusing
Difficulty making decisions
Slower reaction times
fatigue

What are the best foods that help improve sleep quality?

Balsamic Vinegar
Bananas
Fish
Yogurt
Poultry
Whole Grains
Nuts
Eggs
Strawberries
Tomatoes
Chamomile Tea

Balsamic Vinegar:

When you’re struggling to fall asleep, eating melatonin-rich foods may be your secret weapon. Research published in the Nutrients Journal suggests that melatonin can help improve sleep efficiency. What’s more, the study also identified the best sources of this nutrient, one of which was balsamic vinegar. Why not whip up a quick dipping sauce by combining it with some extra virgin olive oil?

Bananas:

These magnesium and potassium-packed fruits are natural muscle relaxers and the vitamin B6 found in bananas converts tryptophan into serotonin, a brain chemical that makes you feel and sleep better. Tryptophan and magnesium are natural sedatives.

Fish:

Vitamin B6 is abundant in fish, with salmon, tuna, and halibut having the most. B6 is what makes melatonin, which is normally triggered by being in the dark. By eating fish for dinner, you can give that melatonin a head start before turning out the lights. Research from the University of Pennsylvania found that children who eat fish once a week had better sleep and higher IQs than those who don’t eat fish regularly.

Yogurt:

Calcium processes the hormones tryptophan and melatonin, which help you sleep. Calcium, of course, can be found in anything dairy-related if you don’t like yogurt. Other options are milk and cheese.

Poultry:

Chicken or turkey has tryptophan. Tryptophan is an amino acid that you can only get from what you eat and drink. It helps your body make serotonin (a relaxing mood hormone) which then helps your body make melatonin (a hormone that controls sleep cycles).

Whole Grains:

These grains encourage insulin production that results in tryptophan activity in the brain. They also have magnesium which is said to help you stay asleep. When magnesium levels are too low, you are more likely to wake up during the night.

Nuts:

This includes walnuts, flax seeds, pumpkin seeds, and sunflower seeds. They all boost serotonin levels by having magnesium and tryptophan.

Eggs:

Eggs are popular in the morning, but they also can make you sleepy due to having tryptophan. Try having some breakfast for supper and see what happens.

Tomatoes:

According to the Nutrients Journal research, tomatoes are rich in melatonin and could, therefore, help you improve your sleep. There are plenty of ways to incorporate this food into your diet. Dice up some fresh tomatoes and add them to your next meal, whether it’s a stew or a salad.

Strawberries:

Do you have a craving for something sweet and delicious? The subtle taste of strawberries is undeniably enticing. Luckily, this scrumptious fruit has been identified as rich in melatonin by the Nutrients Journal research. Why not eat them on their own or use them in your next dessert recipe? You certainly won’t regret it.

Chamomile Tea:

Before you hit the hay, sipping on something warm and delicious is always a great way to unwind. So, what is your beverage of choice? Research from the Molecular Medicine Reports suggests that chamomile tea could induce sleep. The research highlights one small heart-related study, in which 12 participants were given the beverage. Shortly after consuming the drink, 10 fell into a deep sleep. While this study is too small to be considered evidence, it suggests that herbal tea can have a powerful effect.

While these sleep-inducing foods have the nutrients to help you sleep, they aren’t the only ones you can try. A general guideline to follow is picking items that have a mix of calcium, potassium, magnesium, tryptophan, and B6. Try these sleep-inducing foods in the evening and you may be surprised by how fast you fall and stay asleep.

Make sure you avoid these foods before bed.

Sweets and Excessive Carbohydrates
Fatty, Spicy, and Acidic Foods
Caffeine and Alcohol

Summary

Getting better sleep requires many things to go right. You have control over many of these things so write down your plan for better sleep. According to the Mayo Clinic, you should stick to a sleep schedule, pay attention to what you eat and drink, create a restful environment, include physical activity in your daily routine, and manage stress.

Remember, some sleep issues are caused by serious medical conditions that require a doctor’s intervention.

Sources for this article:

American Sleep Association - Top Foods That Help You Sleep Better | American Sleep Association

National Sleep Foundation - www.sleepfoundation.org/insomnia

Mayo Clinic - Sleep tips: 6 steps to better sleep - Mayo Clinic