Food that promotes better sleep

What food is good for sleep?

Did you know that including foods that promote better sleep into your diet can be a positive change? Foods that are often good for sleep also have a range of other benefits when it comes to waking up refreshed. Keep reading to learn more about foods that can impact your sleep and to get tips on what to include so you can awaken feeling your best. 

Different types of nuts

A diet that includes different nuts can be really beneficial regardless of your diet. These foods are high in protein and various nutrients, such as magnesium. When looking for nuts to include in your diet, many nuts have high protein benefits to give you more energy, but other nuts such as walnuts or almonds are even better because they provide further health benefits.

Walnuts can help because they contain compounds that help the production of certain hormones that promote better sleep. Almonds have also been linked to better sleep because they contain melatonin and have some vast anti-inflammatory properties. This can really help those who may suffer with insomnia or other sleeping conditions as it promotes overall wellness for your body.

Calming teas

One type of tea is regularly connected to calmness before bedtime. Chamomile tea has a subtle and floral taste and is caffeine free, which is important before bed time because too much caffeine can keep you awake. Chamomile also includes the added benefit of a flavonoid, which can go a long way when it comes to promoting calmness and reducing feelings of anxiety. 

If you struggle to fall asleep because of these reasons, chamomile may be the best tea to try. There are a wide variety of teas available that are carefully crafted to give you the best night's sleep possible. 

Surprisingly, tart cherry juice has been previously linked to better sleep. Much like almonds, the juice has a high amount of antioxidants, but it also includes high amounts of melatonin, which makes it one of the best foods for better sleep. 

Melatonin has long been associated with the sleep and wake cycle that improves sleep quality, so when you’re next looking for a pre-sleep addition to your diet, you might want to consider trying out cherry juice. 

However, we’d recommend opting for the natural cherry juice route as opposed to sugary variations such as those commonly found with glacial cherries. Sugar is a stimulant that helps your body produce energy and if consumed before bedtime, it is likely that this will cause a spike in your blood sugar levels, acting as an inflammatory. Going to sleep after consuming foods with less sugar will mean your blood sugar is lower, which can contribute towards helping you sleep more soundly.

Other vegetables and fruit

In general, foods that have lots of nutritional benefits can help you sleep because they improve your overall wellness. Certain fruits and vegetables will make you feel much healthier when you include them in your diet. 

When it comes to vegetables, leafy greens such as lettuce and spinach have high nutritional value, including a range of vitamins such as Iron and Vitamin C. These vitamins can help your body to function regularly and promote the sleep-wake cycle, which can help you feel fresher and more awake in the morning. 

When it comes to fruit, bananas are a great option as they are an excellent source of magnesium and potassium. Both of these vitamins can help relax your muscles for improved sleep quality. 

Many of these foods are popular in summer but it is also important to include these as part of your diet during the winter months too, so you can improve your wellness and sleeping habits.

What is the best food for sleep?

When it comes to finding the best food for sleep, kiwis are reportedly one of the best sleep-inducing foods for adults. In a study, it was found that this might be the case when 24 adults consumed kiwis before bed, 42% of them fell asleep more quickly after consuming the fruit and saw improved sleep quality. 

This is likely due to the link between kiwis and serotonin, which helps regulate the sleep cycle. If you want to improve your sleep and get a truly restful night, try some kiwi fruit as a pre-sleep snack.

What food hinders sleep?

While it’s important to have a healthy diet rich in various nutrients and minerals, there may be other foods we eat that could be hindering our sleep routine. These foods may be good for your overall mental wellbeing and are okay as part of a balanced, healthy diet; however, opting for them right before bed is not the best idea. 

For example, dense foods such as those heavy in carbohydrates and fats can keep you awake longer. Foods that are high in sugar before bed can give you a burst of energy, which is not the best just before bed when you’re looking to wind down and fall asleep peacefully. Be kind to your body and eat these foods earlier in the day if necessary, so you can have a fully restful night.