7 Foods That Can Help You Sleep Better at Night
Overall health depends on a good night's sleep, and the quality of your sleep depends on what you eat. Some foods have nutrients that support relaxation, better quality of sleep, and control of your sleep cycle. Here, we will discuss seven foods that can improve your nighttime sleep quality and provide easy dietary fixes for better rest.
- Tricia Quitales
- 2 min read
Maintaining good health depends on sleep, and our diets can affect our sleep. Key nutrients found in some foods help one relax and improve the quality of sleep. This article lists seven foods that naturally enhance your sleep. Including these foods into your diet will help you improve your sleeping pattern.
1. Cherries
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Cherries are naturally high in melatonin, a hormone that controls your sleep-wake cycle. Before bed, a handful of cherries can aid in faster falling asleep and enhance the quality of your sleep. Eating cherries regularly can improve your body’s circadian rhythm naturally.
2. Almonds
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Magnesium, a mineral that aids in deep, peaceful sleep and helps muscles relax, is found in almonds. Almonds are a great nighttime snack because they contain magnesium that helps control melatonin production in your body. A little serving of almonds before bed helps you relax and prepare your body for sleep.
3. Bananas
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Bananas are rich in magnesium and potassium, both of which calm the nervous system and help muscles to relax. Additionally, they are rich in vitamin B6, which transforms tryptophan into serotonin, a neurotransmitter that controls mood. Eating a banana before bed can help you relax and be ready for sleep.
4. Oatmeal
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Complex carbohydrates and melatonin are found in oats, aiding your body’s tryptophan absorption. Oatmeal can also help one relax, so it’s a perfect evening snack. A small bowl of oatmeal supports a good sleep cycle and helps control blood sugar levels during the evening.
5. Kiwi
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Kiwi’s high levels of antioxidants and serotonin make it a nutrient-dense fruit that enhances sleep quality. Studies indicate that consuming kiwi can enable individuals to experience deeper sleep and fall asleep faster. Including a kiwi in your evening ritual might help you to have the peaceful night you have been yearning for.
6. Turkey
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Turkey is usually associated with holiday dinners, but it’s also a great source of tryptophan, an amino acid that boosts serotonin and melatonin synthesis. These hormones help you relax and sleep. Eating turkey for dinner can help you feel more relaxed and support a decent sleep.
7. Chamomile Tea
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Chamomile tea is one of the best drinks to have before bed because of its soothing qualities. Chamomile’s antioxidants aid relaxation and anxiety reduction, helping you sleep easily. Drinking a warm cup of chamomile tea before bed is a good natural sleep aid.