Six Foods That Can Improve Your Sleep

(SeaPRwire) –   Sixty percent of American adults are not getting sufficient sleep, and many of those who are sleep-deprived are eager to experiment with various methods to increase their rest.

Some individuals adopt dietary adjustments or follow social-media fads, such as the popular “sleepy girl mocktail,” in pursuit of improved sleep. Although specific foods can aid in better rest, the process is not as straightforward as consuming them and instantly achieving the best sleep ever.

According to registered dietitian nutritionist Caroline Susie, a spokesperson for the Academy of Nutrition and Dietetics in Dallas, no one food item is potent enough to control the intricate combination of hormones, neurotransmitters, circadian rhythms, and environmental elements that influence your nightly ability to fall and remain asleep.

This is particularly the case if you are not already enhancing other behaviors for better rest or if a medical condition is impacting your sleep. Dr. Saema Tahir, a sleep-disorder specialist in New York City, states, “Nutrition is never a substitute for proper sleep habits or a remedy for a sleep disorder.”

Regarding sleep, your general dietary pattern is the most crucial aspect of your diet. To date, a Mediterranean eating style appears to be one of the more beneficial dietary approaches for sleep (as well as for cognitive function, heart health, and weight management). Mediterranean diets emphasize fruits, vegetables, legumes, whole grains, lean proteins, and heart-healthy fats. Susie notes, “Those foods are associated with both improved sleep quality and a lower occurrence of insomnia symptoms.”

Consequently, many of the top foods for sleep align perfectly with a Mediterranean eating pattern and also offer numerous health advantages for other body systems. Experts suggest trying the following foods for better sleep.

Nuts

Nuts such as walnuts and pistachios rank among the richest natural sources of melatonin, an important hormone for sleep. Studies indicate that consuming more melatonin-rich foods tends to help people fall asleep more quickly and sleep for a longer duration.

Melatonin is also present in cherries, grapes, tomatoes, peppers, mushrooms, pistachios, eggs, and fish. Tahir points out that these foods do not contain extremely high levels of melatonin, and some have more melatonin precursors than the actual hormone. However, they can still assist the body’s ongoing requirement to produce melatonin to regulate sleep cycles.

Kiwi

Kiwis are abundant in serotonin, a neurotransmitter and hormone that encourages sleep and influences your body’s natural sleep-wake cycle, known as your circadian rhythm. Some studies have connected kiwi consumption to enhanced sleep quality and fewer awakenings during the night. Susie adds that it is also a source of the B vitamin folate, and a deficiency in folate is associated with insomnia.

Spinach

Magnesium is a mineral connected with soothing the nervous system, which can aid in fostering deep sleep, says Tahir. A half-cup of cooked spinach provides almost 20% of your daily magnesium requirement.

Susie further notes that insufficient magnesium intake is linked to insomnia and poorer sleep quality. Nuts, seeds, beans, avocado, banana, whole grains, and other leafy greens are also excellent sources of magnesium.

Chicken

Contrary to common belief around Thanksgiving, chicken actually has more sleep-promoting tryptophan than turkey. Tryptophan is an amino acid—a protein component—that your brain utilizes to produce serotonin and melatonin. Tahir explains that this means eating foods containing tryptophan can help induce sleepiness at suitable sleep and wake times.

Eggs, cheese, milk, pumpkin seeds, and fish all include tryptophan, so “regularly consuming these foods can encourage better sleep quality,” she states.

Salmon

Fatty fish like salmon are high in omega-3 fatty acids, beneficial fats associated with improved heart and cognitive health and reduced inflammation. Omega-3s are also linked to better sleep, mainly because of how they support healthy brain-cell function and reduce brain inflammation, according to Tahir. She adds that these fats also play a role in the production of serotonin and melatonin.

Susie advises aiming for at least two servings of fatty fish per week. She mentions that canned or pouched products are convenient choices as they are shelf-stable yet offer the same nutritional benefits as fresh fish. You are not limited to salmon; mackerel, anchovies, sardines, and herring are also rich in omega-3s.

Beans

Besides magnesium, beans also have fiber, which is well-known for maintaining digestive system activity. A healthy gut has been connected to higher sleep quality. Susie suggests trying additions like chickpeas in salads, lentils in stews, or kidney beans in pasta meat sauce.

When foods don’t help

Seeing results from dietary changes requires consistency, whether your goal is better sleep or a change in weight. “The overall dietary pattern is more significant than specific foods,” Susie remarks.

Tahir says that you probably will not notice a significant sleep improvement from food choices alone if you have not also tackled underlying sleep disorders, medications that may disrupt sleep, or habits such as taking your phone to bed.

If you have adjusted your diet but still struggle to get sufficient or high-quality sleep, she recommends ensuring you also adhere to these fundamental sleep hygiene principles: Maintain a consistent sleep and wake schedule; keep your bedroom cool, dark, and quiet; restrict caffeine intake after roughly 1-2 p.m.; and avoid alcohol too near to bedtime.

Consult a doctor if you often wake up during the night or feel unrested in the morning. “There is no hack, food, supplement, blanket, or mask that will help” if an undiagnosed sleep disorder exists, Tahir says. “That requires addressing with a medical diagnosis and a personalized treatment plan.”