Getting a good night's sleep is essential for optimal health and well-being. But what if you're not getting the most out of your sleep? What if there are foods for better sleep?
Believe it or not, certain foods can help you get a better night's sleep. Foods high in magnesium and potassium, like bananas and spinach, can help relax your muscles and promote restful sleep. Other foods like cherries, almonds, and oatmeal contain melatonin, which helps regulate your body's natural sleep cycle. So if you're looking to catch more zzzs, try incorporating some of these foods into your diet!
How Does Food Impact Our Sleep?
There is a strong correlation between food and sleep. What we eat can have a significant impact on our sleep quality. Here are some of the ways that food can affect our slumber:
- Foods high in magnesium and potassium can help relax your muscles and promote restful sleep.
- Foods containing melatonin, like cherries, almonds, and oatmeal, can help regulate your body's natural sleep cycle.
- Consuming caffeine or alcohol before bed can disrupt your sleep patterns.
- Eating large meals late at night can make it difficult to fall asleep.
- Skipping breakfast can also lead to poor sleep quality.
- Going to bed hungry can interfere with your ability to get a good night's sleep.
8 Superfoods To Improve Your Sleep
Superfood No. 1: Kiwi
Kiwi isn't just excellent for your immune system. It also includes a lot of serotonin, which is a precursor to melatonin, a hormone that controls your sleep-wake cycle. People reported having an easier time falling asleep and sleeping for longer following four weeks of eating two kiwifruits one hour before bedtime. They were also less likely to wake up in the middle of the night. Because kiwifruits are high in antioxidants and anti-inflammatory chemicals, they're a good substitute for less healthy late-night nibbles.
Superfood No. 2: Tart Cherries
Tart cherries are a natural source of melatonin, so they're excellent for people who have trouble falling asleep or maintaining a regular sleep cycle. In one study, adults with insomnia who drank tart cherry juice twice a day for two weeks reported improved sleep quality and duration. The anthocyanins in tart cherries may also help reduce inflammation and pain, making them a good choice for people with arthritis or other joint problems.
Superfood No. 3: Bananas
Bananas are high in magnesium and potassium, which help relax your muscles and promote restful sleep. They're also a good source of vitamin B6, which helps your body make melatonin. A single banana provides about one-third of the recommended daily amount of B6.
Superfood No. 4: Oatmeal
Oatmeal is another food that's high in magnesium and potassium. Also known as Avena sativa, the common oat has been shown to improve sleep quality. In one study, people who ate oatmeal for breakfast reported feeling more energetic and less tired during the day. They were also less likely to take naps than those who ate other types of breakfast cereal.
Superfood No. 5: Salmon
Salmon is a good source of omega-3 fatty acids known for their anti-inflammatory properties. People with chronic inflammation often have difficulty sleeping, so eating foods that help reduce inflammation can be helpful. Salmon is also a good source of vitamin D, another nutrient that's essential for good sleep.
Superfood No. 6: Spinach
Spinach is high in magnesium, potassium, and vitamin B6. It's also a good source of calcium, which can help you relax your muscles and get a good night's sleep. One cup of cooked spinach contains more than 100% of the recommended daily amount of magnesium.
Superfood No. 7: Yoghurt
Yoghurt is a good source of probiotics and bacteria beneficial for your gut health. A healthy gut is linked with better sleep quality, so eating yoghurt may help you get a good night's sleep. Yoghurt is also a good source of protein and calcium, both of which are essential for strong bones.
Superfood No. 8: Walnuts
Walnuts are a good source of tryptophan, an amino acid that your body converts into serotonin. Serotonin is a precursor to melatonin, so eating foods high in tryptophan can help regulate your sleep-wake cycle. Walnuts are also a good source of omega-3 fatty acids, magnesium, and vitamin B6.
Conclusion
If you are looking to level up your sleep quality, adding some of these superfoods to your diet is an excellent place to start. Not only are they packed with nutrients that are essential for good sleep, but they also taste great and are easy to incorporate into your everyday meals. So why wait? Start stocking up on kiwis, tart cherries, salmon, oatmeal, yoghurt, spinach, and walnuts today!
Eating the right foods can help, but if you want to ensure that you'll have a well-rested slumber, you also need a comfy bed. Learn how to choose the perfect duvet covers that will feel relaxing to you.