Most people have experienced the effects of food and drink on their energy and alertness, whether it’s a quick jolt from a cup or a tired feeling after Thanksgiving dinner.
It is understandable that 35% of American adults suffer from insomnia symptoms.
Because diet and sleep are both complex, there is no single solution. There are foods and drinks that can help you get great sleep.
Certain Foods Can Affect Sleep
Different types of research have been conducted by researchers, including nutritionists, to find the best foods to help you sleep. Although this research is useful, it’s not conclusive. There isn’t much evidence to support the claim that certain foods are good for sleeping.
Due to the diversity of food cultivars, their nutritional profiles can be irregular. Some red grape varieties have very high levels of melanin, while others have almost no melatonin. The nutrients of any food product may be affected by climate and growing conditions.
However, some foods may make you more sleepy or improve your sleep quality. This may be based on specific research or on the underlying nutritional content of the food.
Your diet can have a significant impact on more than energy and sleepiness. They can also affect things like weight, blood sugar, and cardiovascular health. Before making any major changes to your diet, it is a good idea to consult a dietician or doctor. This will ensure that your food choices are in harmony with your health and your sleep schedule.
Kiwi
Although it can be grown in many countries, the kiwi (or kiwifruit) is small and oval-shaped. It is often associated with New Zealand. Both green and golden varieties are available, but the green variety is more popular.
Numerous vitamins and minerals are found in Kiwifruit, including vitamins C and E and potassium and folate.
Research has shown that eating kiwi may improve your sleep quality. A study found that people who had two kiwis before bed found they fell asleep quicker, slept longer, and had better quality sleep.
Researchers aren’t sure why kiwis might help you sleep better, but they do have antioxidant properties and the ability to correct folate deficiencies.
Tart Cherry Juice And Tart Cherry Juice
Tart cherries are a different flavor to sweet cherries, as the name suggests. These are sometimes called sour cherry cultivars and include English morello, Montmorency, Richmond, and Montmorency. These can be sold whole or in tart cherry juice.
Numerous studies have shown that tart cherry juice has a positive effect on sleep. One study found that people who consumed two cups of tart cherry juice daily had a greater total sleep time and better sleep efficiency.
These benefits could be due to the fact that tart cherries contain higher levels of melatonin than average. This hormone is known for its ability to regulate circadian rhythms and promote healthy sleep. The antioxidant effects of tart cherries could also be beneficial for sleep.
Malted Milk And Nighttime Milk
Malted milk is made from milk combined with a specially formulated powder. This powder contains primarily wheat flour and malted wheat along with sugar and an assortment vitamins. Horlicks is the name of a popular brand that makes malted milk powder.
Small studies have shown that malted milk before bed has reduced the number of sleep interruptions. These benefits may be due to the B and D vitamins found in malted milk.
Some milk products have melatonin-enriched milk. Milk contains melatonin. The milk of cows that are milked at night has more melatonin. This milk could be used to provide a natural source for the sleep-producing hormone.
Fatty Fish
Research has shown that eating fatty fish can help you sleep better. Over a number of months, the study found that salmon consumption was associated with better sleep quality and daytime functioning.
Research suggests that omega-3 fatty acids and vitamin D may be helpful in regulating serotonin levels. The winter months are when vitamin D levels are lower, so this study was particularly focused on fish consumption.
Nuts
Many nuts, such as almonds, walnuts and pistachios can be considered good for sleeping. Although the exact amount can vary, nuts are rich in melatonin and essential minerals such as magnesium and zinc. These essential minerals are vital for a variety of bodily functions.
A clinical trial with supplements revealed that older adults suffering from insomnia were able to get better sleep by taking a combination of melatonin and magnesium.
Rice
Although studies of sleep and carbohydrate intake have shown mixed results, some evidence suggests that rice consumption can lead to better sleep.
In Japan, a study found that people who eat rice regularly have better sleep quality than those who eat more bread and noodles. Although this study does not prove causality and only shows an association, it supports previous research that found that people who eat high glycemic foods around four hours before falling asleep were more likely to fall asleep.
Sugary drinks and sweets have been linked to poorer sleep. It is clear that not all carbohydrates or high glycemic foods are equal. Further research is needed to determine the sleep-related effects on different carbohydrates.
What you eat with carbohydrates may have an impact on how they affect sleep. Combining tryptophan with a moderate amount of protein and carbohydrates can make it easier for tryptophan reach the brain. Turkey is one example of a protein that contains high levels of tryptophan.
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The Big Picture: Diet And Sleep
While it is natural to desire to find the best food for sleeping or the perfect food to help you fall asleep, it is important to remain realistic. Sleep is complicated. It can be affected by many factors, including mental health, light exposure and underlying medical issues.
Multifaceted diets are also possible. It’s not just about one food. Instead, it’s cumulative and affected by what, when, and how often we eat over a period of time, weeks, months and even years. Different people react differently to different diets. It is difficult to find the ideal diet for everyone.
These factors make it difficult to design research studies that give definitive answers about the best food for sleeping. Although it is tempting to draw conclusions from single studies, science does not support general extrapolations.
Because of the complexity of diets and sleep patterns, many people find it more important to concentrate on the whole picture and healthy sleeping habits and diet, rather than individual foods and beverages.
Healthy Sleep Habits
Nutritionists recommend eating a healthy, balanced diet that is mainly composed of fruits and vegetables. This diet can provide stable sources of vitamins and minerals that can help promote sleep, if it is properly designed. The Mediterranean Diet is an example of such a diet. It has been linked to better sleep and heart health.
A balanced, consistent diet is based on many principles. These principles are in line with general tips to avoid sleep disturbances due to food or drink.
- Avoid caffeine consumption, especially in the afternoon and evening. Caffeine can keep you awake at night.
- Moderate alcohol intake is recommended as it can disrupt your sleep cycles, even if you feel sleepy initially.
- Avoid eating too late to ensure that your stomach is digesting properly at night. This will reduce the risk of acid reflux. Avoid spicy or fatty foods later in the evening.
Sleep Hygiene
Your ability to sleep well depends on your sleep environment and daily routines.
Poor sleep hygiene can make it less likely that certain foods will help you sleep. If your bedroom is bright and noisy, or you have electronic devices in your bed, this could reduce your body’s ability to produce melatonin and negate the benefits of sleep-promoting foods.
A review of your sleep hygiene habits can help you sleep better. This includes reviewing your daytime and morning routines.
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