A Good night’s sleep is crucial for physical and mental health. It supports immune function, aids in memory consolidation, regulates mood, and reduces stress. Adequate sleep is linked to a lower risk of chronic diseases such as heart disease, obesity, and diabetes. It is essential for overall well-being and optimal functioning.
What you eat has a profound impact on your sleep. Just like eating the right food for breakfast and lunch can provide you with the energy you need for the day, eating the right kind of food will help you get a good quality of sleep.
Here are some foods that help you sleep.
1.Chicken
Chicken is a common food in the Indian diet. It provides protein which is important for muscle growth and regulating your appetite. Chicken also contains other nutrients like riboflavin, phosphorus, and selenium. It also provides an amino acid called tryptophan which is important to produce melatonin. Melatonin is called a sleep hormone and helps you fall asleep faster.
Consuming moderate amounts of protein can also help you fall asleep. There are some studies that suggest consuming protein before bed is associated with better sleep quality, including less waking up throughout the night (1).
2. Kiwi
Kiwi is a nutrient-rich fruit packed with vitamins C, K, and E, as well as fiber and antioxidants. It helps to improve digestive health, reduce inflammation, and lower your cholesterol. Kiwi is also an excellent food for sleep. The sleep-enhancing properties of kiwis are often linked to serotonin, a neurotransmitter that regulates sleep patterns. Consuming a fruit-rich diet, including kiwis, may support improved sleep quality by leveraging serotonin’s role in sleep regulation (2).
3. Pumpkin Seeds
Eating pumpkin seeds before going to bed can help you sleep better. Just consuming 30g of pumpkin seeds before going to bed fulfills 37% of magnesium requirements. Magnesium facilitates the activation of the neurotransmitter GABA (gamma-aminobutyric acid), which aids in calming the nervous system. Magnesium is involved in the mechanisms that induce relaxation in the brain and body, facilitating the onset of sleep at night.
4. Chamomile Tea
Chamomile tea is an herbal infusion made from the dried flowers of the chamomile plant. The antioxidants in chamomile tea, such as flavonoids and polyphenols, help support the immune system and protect against oxidative stress. Chamomile tea may aid digestion and alleviate gastrointestinal issues such as bloating, gas, and indigestion.
Chamomile contains compounds like apigenin, which have calming effects on the nervous system, helping to promote a better quality of sleep. Chamomile tea contains substances that can help relax muscles and ease tension, which may contribute to a more restful sleep experience.
A study found that participants who consumed 400mg of chamomile tea twice a day for 4 weeks slept better than the participants who didn’t (3).
5. Walnuts
Walnuts are nutrient-dense nuts from the Juglans genus tree. They are rich in omega-3 fatty acids, antioxidants, vitamins, and minerals. They help to improve heart health, brain function, and reduce inflammation.
Walnuts are a great source of melatonin, a hormone important for sleep. Hence consuming walnuts 30-40 min before going to bed can help you fall asleep faster.
6. White Rice
White rice is one of the best foods that make you sleep at night. It is a staple food in Indian households. White rice differs from brown rice as white rice has had its bran and germ removed. This makes white rice low in fibre, antioxidants and other nutrients.
White rice is rich in carbs which contribute to its high glycemic index (GI). White rice can cause a rapid increase in blood sugar levels. This can cause a temporary feeling of drowsiness (4).
7. Fish
Fatty fish like salmon, tuna, trout, and mackerel are great sleep-inducing foods. These fish are rich in omega-3 fatty acids which help regulate the body’s internal clock, which controls the sleep-wake cycle. Consuming fish may help synchronize circadian rhythms, leading to better sleep quality and wakefulness during the day.
Omega-3 fatty acids may increase serotonin levels in the brain, a neurotransmitter that plays a role in regulating mood and sleep.
8. Almonds
Almonds are one of the best foods for sleep. Almonds are a rich source of magnesium, a mineral that plays a crucial role in regulating sleep. Magnesium helps activate the neurotransmitter GABA (gamma-aminobutyric acid), which has calming effects on the brain and promotes relaxation, making it easier to fall asleep.
Almonds are packed with nutrients such as vitamin E, which has antioxidant properties that may help reduce inflammation in the body and support overall health, contributing to better sleep quality.
9. Cherries
Cherries are rich in important nutrients, such as magnesium phosphorus, and potassium. They are also a great source of antioxidants. Cherries are an excellent source of melatonin which plays a key role in regulating the sleep cycle. Consuming cherries or tart cherries juice before going to bed can help you to sleep better.
Conclusion
Getting enough sleep is crucial for health, and certain foods and beverages can assist due to their content of sleep-regulating hormones and brain chemicals like melatonin and serotonin.
Certain foods and drinks are rich in specific antioxidants and nutrients, such as magnesium and melatonin, which have been shown to improve sleep quality by promoting a quicker onset of sleep or prolonging sleep duration.
Consume these natural sleep aid foods 30 – 60 min before going to bed to get the best results for your sleep.
FAQs
1.What foods make you sleepy fast?
Foods that may induce sleepiness quickly include almonds, walnuts, warm milk, bananas, and chamomile tea due to their content of sleep-promoting nutrients like magnesium, tryptophan, and melatonin.
2. What is the best food for sleep?
Foods rich in tryptophan, magnesium, and melatonin, such as turkey, nuts, seeds, and leafy greens, are among the best choices for promoting better sleep quality.
3. Which fruit is best for sleeping?
Tart cherries are often considered one of the best fruits for promoting sleep due to their natural melatonin content, which can help regulate sleep-wake cycles and improve sleep quality.
4. How to sleep faster?
To fall asleep faster, establish a consistent bedtime routine, create a comfortable sleep environment, limit screen time before bed, practice relaxation techniques like deep breathing or meditation, and avoid caffeine and heavy meals late in the day.