Does Your Diet Affect Sleep? Top 10 Foods To Sleep Deep
If you’re going to bed stuffed, or starving, you won’t be able to sleep. Your night diet can affect your sleep more than you know, and leave you feeling either refreshed or grumpy in the morning.
Research has shown that certain foods contain natural compounds that promote relaxation, encourage the production of sleep-inducing hormones, and support more restful sleep. In this blog post, we'll explore the fascinating connection between diet and sleep and delve into the top 10 foods that can help you achieve a deep, rejuvenating slumber.
Top 10 Sleep-Inducing Foods
Based on the composition of minerals, and vitamins in them, their inherent properties and digestibility, we have put together a list of foods that can slowly drift you off and also maintain deep sleep throughout the night.
There's a reason why a glass of warm milk is often associated with bedtime. Milk contains tryptophan, an amino acid that helps increase serotonin levels in the brain, promoting relaxation and sleepiness. Additionally, milk is a source of calcium, which aids in the production of melatonin, the hormone that regulates sleep.
Bananas are a great bedtime snack as they are rich in magnesium and potassium. Magnesium helps relax muscles and reduce anxiety, while potassium helps maintain a regular heartbeat. Together, these nutrients contribute to a calm and restful sleep.
Almonds are packed with magnesium, which has been shown to improve sleep quality. They also provide healthy fats and protein, which help stabilize blood sugar levels throughout the night, preventing blood sugar fluctuations that can disrupt sleep.
Certain herbal teas have sleep-promoting properties. Chamomile tea, in particular, contains apigenin, a compound known for its calming effects and ability to reduce insomnia. Other herbal teas like valerian root and lavender tea can also help relax the mind and promote better sleep.
Kiwi is a delicious fruit that's high in antioxidants and serotonin. Serotonin is a neurotransmitter associated with mood regulation and sleep. Consuming kiwi before bed has been shown to improve sleep quality and reduce the time it takes to fall asleep.
Whole grains such as oats, quinoa, and brown rice have a low glycemic index, meaning they release energy slowly and keep blood sugar levels stable. Stable blood sugar levels throughout the night prevent blood sugar spikes that can disrupt sleep. Incorporating whole grains into your dinner or evening snack can promote more restful sleep.
Cherries, particularly tart cherries, are a natural source of melatonin, the sleep-regulating hormone. Consuming tart cherry juice or a handful of cherries in the evening can help regulate your sleep-wake cycle and improve sleep quality.
Good news for chocolate lovers! Dark chocolate contains serotonin and magnesium, both of which can contribute to better sleep. However, opt for dark chocolate with a high cocoa percentage (70% or more) and consume it in moderation to avoid excess sugar and caffeine.
Ensure you consume it in the evening, and not at night before bed.
A bowl of oatmeal before bed can promote sleep. Oats contain complex carbohydrates that increase the production of serotonin, helping you feel relaxed and ready for sleep. They also contain melatonin, aiding in the regulation of your sleep-wake cycle.
Pistachios are a good source of vitamin B6, which is necessary for the production of serotonin and melatonin. A small handful of pistachios before bed can aid in deep and restful sleep.
3 Bonus Diet Tips to Help You Sleep Well
Load Up On Fibre-Rich Food
They are not only beneficial for digestion but also help to keep you feeling fuller for longer. Include vegetables, fruits and legumes in your meal to boost your fibre intake. These foods add bulk to your meal without adding excessive calories or sugar.
Proper hydration is essential for overall well-being, but it's important to manage fluid intake before bed to avoid disruptions during sleep. Drink an adequate amount of water throughout the day and taper off your intake at least 2 hours leading up to bedtime. This helps to prevent waking up thirsty during the night without compromising your sleep quality.
Time Your Meal Appropriately
Eating a heavy meal right before bed can lead to discomfort and indigestion. Allow ample time for digestion by having your evening meal at least two to three hours before bedtime.
This timeframe allows your body to process the food properly, preventing any digestive disturbances during sleep.
Achieving restful sleep goes beyond just a comfortable bed and a dark room. Your diet plays a vital role in optimizing your sleep quality.
By incorporating these sleep-friendly foods into your evening routine, you can pave the way for a deeper slumber.
So, bookmark this blog, refer to it the next time plan your evening meal and witness yourself drifting off into dreamland in no time!