Our eating habits can affect how we sleep, either helping us get a good night’s rest or making it harder to doze off. Researchers, including nutrition experts and sleep specialists, have looked into this. But, it’s not as easy because both food and sleep are pretty complicated. Still, there are some foods that might help you sleep better.

What you eat can also impact other things like your blood sugar, weight, and heart health. So, before making big changes to your diet, it’s a good idea to consult your doctor or nutritionist. They can help make sure your food choices are good for both your sleep and overall health.

Best Foods That Can Help You Sleep

There is evidence that eating specific foods and drinks can induce drowsiness or improve sleep quality. This is dependent on a variety of factors, including specific research studies and the food or drink underlying nutritional components. Now, let’s talk about some foods that could help you get a good night’s sleep:

Kiwi

This is a small and handy fruit. It’s rich in stuff like potassium, vitamins C and E, and folate. Eating two kiwis about an hour before bedtime might improve your sleep. The fruit has serotonin, antioxidants, and can fix folate shortages, which might be why it helps. We’re not exactly sure.

Tart Cherries

These cherries are a bit sour. You can eat them whole or drink tart cherry juice. Studies suggest that drinking this juice can help you sleep longer and better. It’s likely because tart cherries have a good amount of melatonin, a hormone that helps you sleep well. They’re also packed with antioxidants.

Malted Milk

Malted milk is a mix of milk and a special powder. Some small studies found that having malted milk before bed can reduce sleep disturbances. We’re not sure why, but the vitamins in malted milk might have something to do with it. Milk itself has melatonin, which helps you sleep, and some milk products have even more of it.

Fatty Fish

Fish like salmon are easy to add to your diet and can improve your sleep. Research over a few months showed that people who ate salmon three times a week slept better and were more alert during the day. This is probably because salmon has omega-3 fatty acids and vitamin D, which help control serotonin in your body. This is especially useful in the winter when vitamin D levels tend to drop.

Nuts

Nuts such as almonds, walnuts, pistachios, and cashews are often considered good for sleep. They contain melatonin, magnesium, and zinc, which can help with various bodily processes. A combination of these helped older people with insomnia sleep better in a clinical study.

Rice

While research on how carbs affect sleep isn’t entirely clear, there’s some evidence that eating rice can help you sleep better. A study in Japan found that people who regularly ate rice slept better than those who ate more bread or noodles. This supports earlier research that suggests eating high-glycemic index foods around four hours before bedtime can help you fall asleep.

Remember, what you eat with these carbs can also make a difference. Tryptophan is an amino acid that helps with sleep. It works better when you eat it with carbs and a bit of protein. Turkey is a good example of a food with lots of tryptophan.

Bottom Line

While there’s no single food that guarantees better sleep, these foods might help improve your sleep quality. Your overall diet plays a big role in your health, so it’s a good idea to consult with a doctor or dietitian before making significant changes to your daily diet. They can help you make choices that support not only your sleep but also your overall health. 
What do you like to eat before going to bed? Feel free to share your thoughts in the comment section! You can also join our WhatsApp to ask anything related to sleep. Click this URL to connect with us on WhatsApp.