Whether it’s a one-off occurrence or a nightly struggle, most of us suffer from insomnia at one time or another. Fortunately, there are many foods that can help you sleep a little easier. To help you relax and catch some Zs, check out our top five foods to help you sleep. If you’re struggling to get a good night’s sleep, foods containing tryptophan should be your first port of call. Tryptophan, an essential amino acid, helps to raise serotonin and melatonin levels in the body, both of which can help induce sleep. While turkey is a famously good source of tryptophan, other (perhaps more bedtime-friendly) sources include dairy products such as yogurt and milk. On top of their tryptophan levels, dairy snacks are also a great source of calcium, which helps the brain to use tryptophan to create melatonin. Research has also suggested that a deficiency of calcium in the diet can cause disturbed sleep patterns and a lack of deep (REM) sleep. While many of us associate oats with breakfast time, they are also the perfect evening snack. Oats are a good natural source of melatonin, which is often taken as a sleep aid due to its ability to help regulate the body's internal clock. They are also another good source of tryptophan, especially when combined with milk. Furthermore, oats are rich in both calcium and magnesium; two minerals that have been proven to promote good quality sleep. For a warm, soothing snack before bed, try eating a small bowl of porridge to help you drift off, combined with any of the following toppings to help double its effects. If you suffer from muscle spasms or cramps during the night, it may be that you are deficient in the electrolytes magnesium and potassium, both of which help to relax muscles and keep them functioning properly. Fortunately, bananas are excellent source of both minerals, making them a good bedtime snack, particularly after a heavy exercise session. As well as being rich in these essential minerals, bananas also contain tryptophan, which can help to promote sleep. Researchers from the University of New England in New South Wales have also found that having a banana before bed can help sufferers of sleep apnea by keeping their throats open and therefore reducing the risk of choking. For those who have trouble sleeping, you may be familiar with over-the-counter melatonin supplements used to treat insomnia . However, while melatonin can help to regulate sleep, it may be unwise to rely on supplements for long-term use. Fortunately, cherries provide a great natural source of melatonin as well as being excellent for overall health. A research study published in The Journal of Sleep and Sleep Disorders Research has indicated that consuming tart cherries before bed helped participants sleep faster and easier, making fresh cherries or cherry juice a great natural sleep aid. Flax seeds are great for increasing levels of sleep-regulating substance serotonin in the body due to their high levels of both tryptophan and omega-3 fatty acids. Furthermore, the omega-3 fatty acids they contain have been proven to help reduce the anxiety, depression and stress which are leading causes of insomnia, and have been shown to be effective against the condition sleep apnea. Not only that, flax seeds are a good source of magnesium, which is renowned for its ability to reduce stress due to its relaxing effect on the muscles and nervous system. Magnesium has also been shown to help prevent restless leg syndrome and night terrors; both of which can affect sleep. 1. Dairy products
2. Oats
3. Bananas
4. Cherries
5. Flax seeds
FAQs
Top 5 Foods To Help You Sleep? ›
Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns.
What are 5 foods that will help you sleep through the night? ›- Tart cherries and tart cherry juice.
- Whole grains such as rice, barley, and oats.
- Goji berries.
- Turkey and lean white meats.
- Dairy products such as milk, cheese, and yogurt.
- Fatty fish such as salmon and tuna.
- Nuts, especially walnuts, pistachios, and almonds.
- Eggs.
- Almonds. ...
- Warm milk. ...
- Kiwifruit. ...
- Chamomile tea. ...
- Walnuts. ...
- Tart cherries. ...
- Fatty fish. ...
- Barley grass powder.
- #1: Bananas. Eating bananas before bedtime supply the important sleep promoters tryptophan and melatonin. ...
- #2: Red Cherry Juice. Cherry consumption can increase key neurotransmitters that counteract insomnia. ...
- #3: Dairy Products. ...
- #4: Nuts. ...
- #5: Herbal Tea. ...
- #6: Broccoli. ...
- #7: Boiled Eggs. ...
- #8: Kiwi.
- Try a banana with low-fat yogurt.
- Eat low-fat cottage cheese with a few 100% whole-grain pita chips.
- Smear peanut butter on 100% whole-grain crackers.
- Enjoy an apple with mozzarella string cheese.
- Tart cherry juice also seems to promote sleep.
Up-to-Date
Certain foods and drinks can promote better sleep by providing nutrients essential to sleep. Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns.
High-carbohydrate foods: A high-carbohydrate meal is more likely to cause you to feel sleepy than a low-carbohydrate meal. Avoid foods and drinks that are high in processed sugars and starches—like sweets, juices, and white bread. These may cause your blood sugar to rise quickly, increasing your risk of tiredness.
What foods get rid of insomnia? ›Dairy products are particularly good at helping insomnia because they are a source of both calcium and tryptophan. Dark leafy greens such as spinach are also a good source of calcium, not to mention magnesium, a powerful mineral that acts as a natural relaxant and aids deep sleep.
What to drink to sleep faster? ›- Water. ...
- Tea to help sleeping. ...
- Tart cherry juice. ...
- Banana smoothie. ...
- Warm milk. ...
- Almond milk. ...
- Ovaltine. ...
- Hot Chocolate.
- Video: Tips for sleeping better.
- Get sleep tips sent to your inbox.
- Have good sleep routine (sleep hygiene)
- Relax, unwind and try meditation to help you sleep.
- Try mindfulness for sleep.
- Create the right sleep environment.
- Do not force sleep.
- Improve sleep through diet and exercise.
How can I get powerful sleep? ›
- Stick to a sleep schedule. Set aside no more than eight hours for sleep. ...
- Pay attention to what you eat and drink. Don't go to bed hungry or stuffed. ...
- Create a restful environment. Keep your room cool, dark and quiet. ...
- Limit daytime naps. ...
- Include physical activity in your daily routine. ...
- Manage worries.
Another healthy option that can help you sleep well? Fruit. Bananas, oranges, pineapple, and tart cherries are all fruits that have melatonin. If you'd rather eat fruit with less sugar, avocados are a good choice.
What's best to eat before bed? ›Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation. Furthermore, many herbs, often found in teas like chamomile and mint are considered sleep inducing, while the dairy in warm milk is effective as well.
Does peanut butter help you sleep? ›Rich in nutrients, vitamins, and heart-healthy fats, peanut butter contains tryptophan, which aids in relaxation and sleep induction. Other nuts like almonds, walnuts, and cashews also support healthy sleep due to their melatonin, magnesium, and zinc content.
What should I eat before bed to get sleepy? ›Melatonin (found in dairy and cherries) makes you sleepy, potassium (found in bananas) and magnesium (also found in bananas and almonds) help promote muscle relaxation. Furthermore, many herbs, often found in teas like chamomile and mint are considered sleep inducing, while the dairy in warm milk is effective as well.
What should I eat to avoid excessive sleep? ›Eat a snack.
Sugary snacks can give you a quick boost of energy, but they're often followed by a crash that causes low blood sugar, mental fogginess, and fatigue. Low-sugar, high-fiber snacks can help you maintain more energy. Choose options like: Yogurt with nuts and berries.