7 Best Foods That'll Enhance Quality Sleep
Quality sleep is important for your overall health.
It decreases your chances of developing certain chronic illnesses, keeping your brain sharp while boosting your immune system.
Experts advise that we need to get between 7 to 9 hours of uninterrupted sleep every night, however there are a lot of people who just don't get enough.
On the plus side, there are ways to ensure that you can maximize your quality. Like, your food intake. Managing your diet is a good way to manage the quality sleep you get. Below we feature the best foods proven to enhance quality sleep.
Let's get right into it.
Just a small amount of almonds can promote a restful night's sleep by providing protein you need to switch the cycles of your body from producing adrenaline to going to rest and digest.
Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.
A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep. Similar to bananas, almonds are a food you need to eat for good sleep as they contain high amounts of muscle-relaxing magnesium.
Magnesium is excellent for regulating our blood sugar as we sleep, which means the body naturally switches from its adrenaline cycle to what is known as the “rest and digest” cycle.
Turkey contains tryptophan, which does promote good sleep and a good mood, according to research published in Neuroscience and Biobehavioral Reviews.
Tryptophan is one of several essential amino acids, which are considered the building blocks of proteins in animals and plants.
Also, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV).
Eating kiwis before bed may help you fall asleep faster and stay asleep longer.
Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.
In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime.
Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13%. It’s important to note that more scientific evidence is needed to determine the effects that kiwis may have in improving sleep.
Overall, general research has shown us 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.
Studies suggest that consuming tart cherry juice leads to better and longer sleep. Tart cherry juice's positive effect on sleep is likely due to tryptophan and melatonin.
Melatonin is a sleep hormone secreted at certain times of day to help the body transition to sleep.
According to Healthline, in a small study, adults with insomnia drank 8 ounces (240 ml) of tart cherry juice twice a day for 2 weeks.
They slept 84 minutes longer and reported better sleep quality compared to when they didn’t drink the juice. While more extensive research is necessary to confirm the role of tart cherry juice in improving sleep and preventing insomnia, these results are promising. If you struggle with falling asleep or staying asleep at night, drinking a little tart cherry juice before bed can be worth the try.
Fatty fish may help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin.
Serotonin is the main responsibility for establishing a fixed sleeping and waking cycle.
Fatty fish are typically also high in a few other sleep-promoting nutrients. Research suggests omega 3 fatty acids from regularly consuming fish may boost your sleep quality, help you fall asleep more quickly and improve your daytime performance.
According to Psychology Today, one study showed these improvements among a group of adult men who ate fatty fish three times a week for several months.
Walnuts are a good source of tryptophan, a sleep-enhancing amino acid that helps make serotonin and melatonin, the "body clock" hormone that sets your sleep-wake cycles. Walnuts are a simple and effective way to promote sleep since each serving is small and packs a ton of essential nutrients.
Walnuts offer our bodies many nutrients, providing over 19 vitamins and minerals, in addition to 1.9 grams of fibre, in a 1-ounce (28-gram) serving. Walnuts are extremely rich in magnesium, phosphorus, manganese, and copper. Also, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid.
They also provide 4.3 grams of protein per ounce, which may be beneficial for reducing appetite. Walnuts may also boost heart health.
They’ve been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease.
White rice is consumed throughout the world and is considered a staple grain. There are various types of rice but the main ones are brown and white.
What many people don’t realize is that there is a difference between the two. The major difference between white and brown rice is that white rice has had its bran and germ removed.
This makes it lower in fibre, nutrients, and antioxidants. White rice still contains a decent amount of a few vitamins and minerals.
A 4-ounce serving of white rice provides 19% of your daily needs for folate. It also provides 21% of the daily thiamine needs for men and 22% of the daily thiamine needs for women. It’s suggested that eating foods with a high GI, such as white rice, at least 1 hour before bed may help improve sleep quality for a number of reasons.
One study compared the sleep habits of 1,848 people based on their intake of rice, bread, or noodles. Higher rice intake was associated with better sleep than bread or noodles, including longer sleep duration.
Keep in mind its best consumed in moderation due to its comparative low amounts of fibre and nutrients.