There is a growing consensus among sleep experts and nutritionists that what you eat is also capable of affecting how well you sleep at night. Among the leading American nutritionists offering pragmatic information on this subject is Karman Meyer, RDN, a registered dietitian and the writer, is full of evidence-based methods of enhancing sleep using food. Meyer frequently emphasizes the ideas of sleep-friendly bedtime snacks that are combined with such nutrients as calcium and tryptophan which are compounds that prompt the brain to manufacture sleep promoting hormones such as serotonin and melatonin.
Meyer suggests that proper pre-sleep eating 2-3 hours before bedtime can help you relax your nervous system, normalize your blood sugar and get a deeper, more restful sleep, particularly when you have trouble falling/remaining asleep.
The association between sleep quality and diet is also supported by scientific researches. Foods that are high in melatonin, tryptophan, magnesium and fiber have been found to have a positive effect on natural circadian rhythms of the body and the relaxation of muscles whereas foods that are high in fruits, vegetables, low fat sources of proteins and whole grains are linked with better sleep patterns.
1. Tart Cherries
Tart cherries and Montmorency cherries in particular or the unsweetened tart cherry juice have naturally occurring melatonin, the hormone in your body that tells you it is time to sleep. This compound assists in controlling your sleep-wake cycle and it may ease the falling asleep process.
Eating it: A bowl of fresh cherries or a glass of tart cherry juice about 120 minutes before sleep may be a relaxing, sleep-inducing response.
2. Kiwi
Kiwis do not merely provide a dose of vitamin C but also serotonin and antioxidants, which a study has shown can help enhance the quality and the duration of sleep. It is even reported that eating two kiwis prior to going to sleep will make you fall asleep quicker and wake up less frequently.
How to prepare it: Slice kiwi and eat as a light dessert or evening snack.
3. Almonds
The almonds are high in magnesium which is a mineral that has been known to soothe the nervous system and relax the muscles which are the perfect precursor before sleep. They are also rich in melatonin and healthy fats which aid in stabilizing blood sugar at night.
Eating it: Have a small bit of raw almonds in your hand or sprinkle them on Greek yogurt before going to sleep.
4. Warm Milk or Yogurt
Tryptophan, an amino acid that your body transforms into serotonin and melatonin, which help in regulation of sleep, is naturally present in milk and yogurt dairy foods.
How to eat it: The warm glass of milk or a small bowl of yogurt oozing with honey can be a relaxing night time routine.
5. Bananas
Bananas contain magnesium and potassium that are excellent sources of relaxing the muscles and controlling blood pressure. They are also a source of carbohydrates which help your brain to absorb tryptophan.
How to consume it: Have banana in its pure form or cut in oatmeal as a natural sweetener before sleep.
6. Oatmeal or Whole Grains
More complicated carbohydrates, such as oats, brown rice, or whole wheat toast, help your body to utilize the tryptophan it has in a better manner, and this can enhance the production of serotonin and melatonin. These are also the foods that stabilize the blood sugar levels and do not have overnight highs and lows.
Eating it: A cup of oatmeal with fruit or a piece of whole grain toast with almond butter is a warm cheese cake to eat at the end of a day.
7. Fatty Fish
Salmon or mackerel fish are good sources of omega-3 fatty acids, vitamin D that affect serotonin, a melatonin precursor. Such nutrients in diets have been associated with improved sleep health.
Eating it: Light salmon dinner later in the day (around 23 hours before bed) is a good source of protein, omega-3, and sleep-promoting nutrients.
Final Thoughts
The food you take is more important than you may imagine in terms of ensuring that you get a good sleep. Foods that aid in the natural synthesis of sleep-regulating hormones in the body such as serotonin and melatonin may help you to fall asleep and sleep the night through.
It may be a handful of almonds, a bowl of oatmeal or some tart cherries but by simply ensuring you select the appropriate evening meals, you will make your dinner dish a weapon of sleep every night. Eating is as much a part of sleep as sleep is a part of eating, eat healthy, and sleep will return the favor, with a more rewarding and fuller sleep.
