You know to skip caffeine when it’s near bedtime. You also know that alcohol when it’s almost time for your beauty sleep is a big no-no. Of course, spicy food when you’re heading to bed soon is a no-go. Needless to say, you’re more than aware that fatty food is likely going to keep you up all night.
Wow, look at you go! You’re absolutely right. These are all foods — and drinks — to avoid if you want a good night’s sleep. And, let’s be honest: we all want that. After all, all that tossing and turning at 3 a.m. every night is getting old.
But — and, this is a big but — do you know what food is the best to help you sleep through the night?
Not quite sure about that? That is absolutely not a problem. For we have here a list of some of the best foods to help you catch some z’s. Read on so that there will be no more counting sheep for you!
Kiwi
Who knew that this hairy green and golden fruit is the answer to a good night’s sleep?
Not only is the fruit rich in various vitamins and minerals — including vitamins C and E, potassium, and folate — a few studies have even shown that kiwis could help with sleep.
In one study, it was shown that adults who ate two kiwis an hour right before hitting the hay slept faster, more, and even better. Scientists have posited that there are a few reasons why the fruit worked wonders here.
For starters, it could be that its rich antioxidant properties help to promote sleep. Besides that, it’s also entirely possible that it’s thanks to the kiwi’s ability to tackle folate deficiencies. Another probable reason suggested is its high concentration of serotonin — a brain chemical that helps regulate the sleep cycle.
While the actual reason is still up in the air — at least, until more scientific evidence comes to light — you may want to enjoy a kiwi or two before bed to improve your sleep quality.
Milk
You’ve likely seen it on TV: people turning on the stove and heating up some milk when they couldn’t sleep. Well, guess what? That’s not just a tired trope. Nuh-uh.
In fact, warm milk really can help with sleeplessness. See, milk has four vital sleep-inducing substances: tryptophan amino acid, calcium, vitamin D, and melatonin. For instance, the tryptophan boosts the production of melatonin — a chemical that promotes regular sleep cycle.
Besides that, it’s not just about what’s inside the milk. The ritual of making a warm cup of milk right before bed can have a relaxing effect as well.
Fatty fish
Now, this is a fairly well-known food that helps to boost sleep quality. But, for some reason, people always seem to forget fatty fish when it comes to food that’s good for better sleep. Well, here’s a reminder for you: fatty fish is great when it comes to improving overall sleep quality.
Fatty fish — such as mackerel, salmon, trout, and tuna — are extremely rich in vitamin D and healthy omega-3 fatty acids. These two things help to increase the production of serotonin in the body. And, as you probably already know by now, the chemical helps to boost the quality of sleep.
There’s even a study on this. Over the period of a few months, those who ate salmon three times a week fell asleep approximately 10 minutes faster than those who didn’t.
So, perhaps a trip to the supermarket is necessary to stock up on salmon?
Almonds
Nuts for sleep? Oh yes, almonds aren’t only a rich source of nutrients but it also has high doses of melatonin. As we’ve established above, melatonin helps greatly in regulating the sleeping and waking cycle. The hormone will signal your body to prepare for sleep when it’s time.
Besides that, almonds are a good source of magnesium as well. Why did we mention this?
Well, magnesium is also believed to help with sleep quality. It’s thought that magnesium’s anti-inflammatory properties help to promote sleep — especially in insomniacs. It could also be that magnesium is great in reducing cortisol, a stress hormone that tends to interrupt slumber.
Either way, a handful of almonds to wrap up the day may help you to finally get the rest you deserve.
Turkey
This is a fairly weird one but it’s believed that poultry — especially Turkey — is a good food to have to help increase sleepiness and enhance sleep quality.
Just like milk, turkey’s ability to promote sleep is likely courtesy of its high level of the amino acid tryptophan. A little refresher: this acid helps to increase the production of melatonin. Apart from that, it could also be the protein in turkey, which helps to encourage sleep.
Again, we don’t know for sure… yet, but we do know what we’re having for dinner tonight: turkey.
Zooming out
While these foods are known to promote sleep, you might want to consume them about one to two hours before it’s sack time. Good night!