5 Healthy Foods that Can Help You Sleep Better

Did you know that lack of sleep has been linked to serious health conditions such as weakened immunity, weight gain, stroke, and even certain cancers?

Getting inadequate rest can affect your body in ways you may not immediately notice. That is why adults are advised to get 7 to 9 hours of quality sleep each night.

Sleep is essential for the human body. It boosts your mood, helps regulate blood sugar levels, lowers the risk of heart disease, improves emotional and social intelligence, and may reduce the risk of depression.

Everyone enjoys a good meal before bedtime, but the type of food you eat can either interfere with your sleep or help improve it.

Here are five common foods that can help you sleep better:

Bananas

Bananas are one of the most popular fruits worldwide. They contain essential nutrients such as tryptophan, potassium, and magnesium. These nutrients help calm the nervous system, support muscle relaxation, and promote the production of sleep regulating hormones like serotonin and melatonin.

Eating a banana before bed has been a long standing practice, and some research suggests it may support better sleep. Consuming bananas in moderation before bedtime can contribute to improved sleep and overall wellness.

Turkey

Turkey is known for being healthy, delicious, and high in protein. It helps build strong muscles and supports appetite control. It also contains important nutrients such as selenium, phosphorus, and riboflavin.

In addition to these nutrients, turkey contains tryptophan. For every 100 grams of turkey, there is approximately a quarter gram of tryptophan. 

However, eating turkey alone will not automatically make you sleepy. Pairing it with carbohydrates can help increase serotonin production, which may promote relaxation and support sleep.

Some research suggests that the protein in turkey may contribute to feelings of tiredness after a meal. Moderate consumption before bedtime may improve sleep quality.

Oatmeal

Oatmeal is a nutritious food commonly eaten for breakfast, lunch, or dinner. Like rice, it contains a significant amount of carbohydrates, along with a good amount of fiber.

Oatmeal contains magnesium, tryptophan, and small amounts of melatonin, which may help promote relaxation and regulate the sleep cycle. The complex carbohydrates in oatmeal can increase the availability of tryptophan in the brain, which may support better sleep.

Eating a small portion of warm oatmeal before bed can be a comforting and sleep friendly option.

Almonds

Almonds are rich in healthy fats, magnesium, and antioxidants. Magnesium plays an important role in muscle relaxation and nervous system regulation, both of which are essential for quality sleep.

Regular consumption of almonds has been associated with improved heart health and better blood sugar control. Stable blood sugar levels during the night may help prevent sleep disruptions.

Almonds also contain melatonin, a hormone that helps regulate the sleep wake cycle. Including a small handful of almonds in your evening routine may support better sleep, especially for individuals experiencing mild insomnia.

White Rice

White rice is a staple food in many countries and contains moderate amounts of vitamins and minerals. While it is not often highlighted as a sleep food, some studies suggest that high glycemic index carbohydrates may help people fall asleep faster when consumed about an hour before bedtime.

A Japanese study found that individuals who consumed more white rice reported better sleep compared to those who consumed more bread or noodles.

However, carbohydrates work best when paired with protein or other nutritious foods to create a balanced meal. It is also important to note that not all carbohydrates promote sleep. Sugary snacks and sweetened beverages may actually make it harder to fall asleep.

Conclusion

Sleep is vital for the body’s proper functioning and overall well being. While factors such as stress, anxiety, and lifestyle habits can interfere with sleep, incorporating certain foods into your evening routine may help support better rest.

Foods such as bananas, turkey, oatmeal, almonds, and white rice contain nutrients that may promote relaxation and regulate the sleep cycle.

For best results, consume these foods about one to two hours before bedtime. In addition, practice healthy sleep habits such as maintaining a consistent bedtime routine, exercising earlier in the day, creating a comfortable sleep environment, and limiting caffeine and alcohol intake at night.

Improving your sleep does not always require drastic changes. Sometimes, it starts with what you choose to put on your plate.