Seven foods that will help you get better sleep, according to experts
Wondering if you can just eat your way to better sleep? The answer, according to experts, is yes.
The relationship between diet and sleep is two-sided, says nutritionist Gabi Zaromskyte.
“What we eat and drink affects our sleep, but the quality and duration of sleep can also affect our food choices,” she explains.
“Scientific research has increasingly shed light on the significant impact of dietary choices on cognitive function, mood, and overall physical and mental health.”
Certain dietary patterns, as well as specific nutrients, have been found to influence the sleep-wake cycle, sleep latency (the time it takes to fall asleep), and sleep architecture (the different stages of sleep), notes Zaromskyte, founder of Honestly Nutrition.
Wondering if certain foods might affect your sleep patterns — or if eating certain things could actually help improve your sleep? (stock image)
“And the quality and timing of our food and drink intake can affect the production of sleep-regulating hormones, such as melatonin, which plays a critical role in regulating our sleep-wake cycle,” she adds.
However, as Dr. Maja Schaedel, co-founder of The Good Sleep Clinic, points out, it’s important to understand that most of the research done to date shows that while certain foods may contain more melatonin, it’s not necessarily se equates to falling asleep faster. .
“You may have more melatonin, but if you’re stuck with the bad habit of tossing and turning for two hours before you fall asleep, or waking up at 3 a.
m. and can’t get back to sleep, foods with a high melatonin that is not. is going to solve your problem,” says Dr. Schaedel.
WHAT SHOULD A BALANCED DIET LOOK LIKE?
Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS
• Eat at least 5 servings of different fruits and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
• Basic meals based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grains
• 30 grams of fiber per day: This is equivalent to eating all of the following: 5 servings of fruits and vegetables, 2 whole-wheat muesli biscuits, 2 thick slices of whole-wheat bread, and a large baked potato with skin
• Provide dairy or dairy alternatives (such as soy drinks) and choose lower-fat, lower-sugar options
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which is fatty)
• Choose unsaturated oils and spreads and consume in small quantities
• Drink 6-8 cups/glasses of water per day
• Adults should have less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day
Source: NHS Eatwell Guide
She suggests that, in general, it’s best to eat your evening meal at least two hours before bed to avoid digestive upset, spikes in blood sugar, and elevations in body temperature that can occur during digestion.
“If you get hungry later in the evening, schedule a snack an hour or two before bed,” adds Dr. Schaedel.
“It’s best to have something high in protein, like Greek yogurt or nuts, and low in complex carbohydrates to avoid spikes and dips in blood sugar.
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It may also be wise to avoid the usual culprits that can cause discomfort. “Fatty and spicy foods can cause heartburn and indigestion, which can hinder restful sleep, as can alcohol, caffeine, and tobacco,” says Lisa Artis, deputy CEO of The Sleep Charity.
Here, experts share their go-to foods for supporting healthy sleep…
1. Cheese
“Cheese gets a bad reputation because it is generally believed to give us nightmares, but the opposite is true,” says Artis.
“Cheese and other dairy products contain tryptophan, an amino acid that helps us fall asleep more easily, and calcium that helps reduce stress.”
2. Cherries
To find out if foods with naturally occurring melatonin make a difference for you, Artis suggests giving cherries a try — especially tart cherries, which have been found to naturally boost melatonin production.
Zaromskyte says several studies have shown significant improvements in sleep quality and duration when consuming Montmorency cherries or tart cherry juice, with higher concentrations of naturally occurring melatonin and phytochemicals compared to whole cherries.
3. Low sugar cereals
“Grain can also help us sleep, but we have to consider the type of cereal,” says Artis. “There are a lot of sugary options on the market, so try to avoid this one.”
She says that complex, carbohydrate-rich foods increase the availability of tryptophan in the bloodstream, which in turn can help us fall asleep.
4. Bananas
Bananas are an excellent source of magnesium, potassium, and tryptophan, says Artis. In other words, a good choice when it comes to sleep support.
“While bananas have many sleep-boosting properties, all fruit also contains sugar, so keep that in mind leading up to bedtime,” she notes. “Try mixing a banana with a cup of milk or soy milk to make an ideal evening drink.”
5. Almonds
“Almonds are a great source of calcium and magnesium, which promote both sleep and muscle relaxation,” says Artis. “Magnesium also helps regulate melatonin levels and keep blood sugar stable at night.”
6. Magnesium-rich foods
Magnesium, an essential mineral, has been shown to play a critical role in regulating sleep — and can affect sleep quality and duration, says Zaromskyte.
“It acts as a cofactor in more than 300 enzymatic reactions in the body, including those involved in the production and regulation of neurotransmitters and hormones that affect sleep.”
Some magnesium-rich foods cited to help improve sleep quality include pumpkin seeds, spinach, almonds, and dark chocolate (which is also packed with health-promoting antioxidants).
7. Omega-3 rich foods
While research is limited, some evidence suggests that foods rich in omega-3 fatty acids may promote better, longer sleep, says Zaromskyte.
“Walnuts, for example, are a source of melatonin and other sleep-regulating substances, such as the amino acid tryptophan and omega-3 fatty acids,” she says. “Other omega-3 rich foods include fatty fish, such as salmon, trout, mackerel and sardines, chia seeds and flax seeds.”