Foods for Better Sleep
Sleep helps keep you happy, your brain sharp, your immune system strong, your waistline trim, your skin looking youthful—and lowers your risk of high blood pressure and heart disease. Some people have trouble falling asleep. Others can’t stay asleep. And then there are the people who have trouble shutting their brains and tucking into bed at a reasonable hour. Whatever the reason, we’re not alone. More than 50 million Americans don’t get enough sleep on any given day. Yet the health benefits of a good night’s rest are countless.
Adding these foods to your diet may help to increase your odds of a successful slumber.
Milk and Cereal
Although it's traditionally considered a breakfast option, a low-sugar cereal paired with skim milk is a perfect bedtime snack. Milk contains the amino acid tryptophan, which serves as a precursor for the hormone serotonin, a sleep-inducing agent. (Just make sure your milk is skim. Higher fat whole milk will take your body longer to digest, keeping your body working late rather than snoozing.)
According to a study in the American Journal of Clinical Nutrition, eating a high-glycemic carb like jasmine rice (or rice cereal) 4 hours before bed can cut the amount of time it takes to fall asleep in half compared to a low-GI food. This is because high-glycemic carbs, which spike insulin and blood sugar more quickly than low-GI foods, can help increase the ratio of tryptophan circulating in your blood by siphoning off other amino acids to your muscles. This lets the tryptophan outcompete those other amino acids for entrance into your brain, allowing more of the sedative to signal it's time to put your head to the pillow.
Dairy products like yogurt and milk boast healthy doses of calcium—and there’s research that suggests being calcium-deficient may make it difficult to fall asleep.
When healthy sleepers ate carbohydrate-rich suppers of veggies and tomato sauce over rice, they fell asleep significantly faster at bedtime if the meal included high-glycemic-index (GI) jasmine rice rather than lower-GI long-grain rice, in a study published in the American Journal of Clinical Nutrition. While the authors aren’t sure how it happened, they speculated that the greater amounts of insulin triggered by the high-GI meals increased the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain.
Sleep is a huge part of making any diet and exercise plan work, as it allows your body to process and recover from all the sweat and breakdown of muscle. And cherries are the perfect fruit for the job. A study published in the European Journal of Nutrition found that people who drank just one ounce of tart cherry juice a day reported that they slept longer and more soundly than those who didn't. So, what's going on here? Cherries act as a natural sleep aid thanks to their melatonin content, a naturally produced hormone that signals to our bodies that it's time for bed. So, enjoy a cup of cherries for dessert—they'll help you maintain your toned physique by replacing less virtuous desserts and moving along your snooze process.
According to an article published in the Annals of the New York Academy of Sciences, fortified cereals also boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness).
According to an article published in the Annals of the New York Academy of Sciences, bananas, well-known for being rich in potassium, are also a good source of Vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness).
Participants who consumed two kiwifruits 1 hour before bedtime nightly for 4 weeks fell asleep 35 percent faster than those who didn't eat the New Zealand fruit. Besides being rich in antioxidants, carotenoids, and vitamins C and E, it also contains a familiar hormone, serotonin. This sleep hormone is related to rapid eye movement (REM) sleep and its low levels may cause insomnia. Similarly, kiwi is rich in folate, and insomnia is one of the health issues that is a symptom of folate deficiency. Need yet another reason to nosh on some delicious kiwi?