Sleep is such an impactful aspect of your life, as it can dictate your mood and energy levels. It also makes an impact on your physical health and performance. Every person should strive to attain better rest, and what you eat can be a factor in that endeavor.
How Can Certain Foods Affect Your Sleep
Be mindful of what you consume daily. A study finds that an unhealthy diet with high contents of sugar and saturated fat can lead to poor quality deep sleep. While there was only one week’s worth of trials, it does solidify how certain foods can affect your sleep.
In essence, the brain’s pituitary glands release a burst of growth hormones that affect the muscles, bones and tissues. It can also affect cognitive function and memory. When you eat something like processed food, it tends to decrease that slow-wave sleep. Conversely, a healthy diet would retain or improve it, leading to fewer disruptions and more satisfying slumber.
Foods for Sleep
There are so many rest-enhancing options to try out, from savory pumpkin seeds to sweet honey. Check out the best foods for sleep and pick out your favorites.
1. Leafy Greens
Consider incorporating leafy greens in your dinner. Aside from being light, spinach, kale and other leafy varieties offer magnesium to regulate cortisol and support nerve function. Cortisol is responsible for your stress levels, so keeping that under wraps warrants a good night’s sleep.
You can easily make a salad with your favorite veggies and pair it with a couple of tomatoes and your dressing of choice. For an alternative snack with a slight crunch, crisp the leafy greens in the air fryer and make a satisfying dip as an accompaniment.
2. Tart Cherries
Some people may want to swap out tart cherries for the sweet ones, but the former is better for improving sleep. Experts from Alkaline Herb Shop say that these deliver melatonin and anti-inflammatory compounds to relax the body and mind before bed.
"They also provide tryptophan and anthocyanins, which support the natural production of sleep hormones and reduce nighttime awakenings," the professionals say. While you can eat tart cherries raw, they can also be incorporated into baked goods or smoothies.
3. Pumpkin Seeds
The Alkaline Herb Shop also recommends pumpkin seeds due to their high magnesium content. “Magnesium is critical for regulating neurotransmitters like GABA, which promote relaxation and prepare your body for restful sleep.” Pumpkin seeds are also rich in zinc, which assists with sleep regulation.
There are a variety of ways to eat pumpkin seeds, from roasting and eating as they are to mixing them with granola and yogurt. The seeds can be blended into hummus or guacamole dips with chips.
4. Tea
A warm cup of tea before bed hits the spot every time, and brands like Twinings make it even better with a Sleep+ Superblend. It mixes chamomile with vanilla and cinnamon for an elevated flavor, sprinkling in additional melatonin to aid with sleep.
Certain teas can make people stay awake longer, so it’s important to check the caffeine content. Look for teas with low to no caffeine.
5. Honey
Honey is one of the best foods for sleep. It’s filled with glycogen, which your body can utilize to improve muscle repair during workouts and rest. It also assists with giving the brain a steady stream of energy that prevents sleep interruptions.
Some people eat honey straight out of a teaspoon. However, you can get creative by adding it to a cookie. Use it as a sweetener for a glass of hot milk as well. Or, if you want double the help with sleep, mix it with your tea.
6. Mung Beans
Mung beans are an underrated legume that adds an earthy flavor to your dishes. According to Alkaline Herb Shop experts, 100 grams of mung beans can provide 48 milligrams of magnesium to boost sleep. They are also easy to digest, so you can say goodbye to midnight bathroom breaks.
Professionals further explain that mung beans have complex carbohydrates to supply tryptophan and enhance melatonin production. “Their B vitamin profile — especially B6 and folate — supports neurotransmitter synthesis, essential for regulating sleep and mood."
7. Seaweed
Seaweed is hailed as a superfood for the gut. And while that’s true, it can also enhance your thyroid function to regulate sleep, along with other bodily functions like menstrual cycles and temperature control.
"Seaweed varieties like nori and dulse contain natural iodine and taurine, an amino acid that can calm the brain by increasing GABA activity," Alkaline Herb Shop’s experts say. Taurine lowers cortisol levels and supports deeper REM sleep.
Improve Your Sleep Quality
Alkaline Herb Shop’s professionals advise that sleep quality begins before you even turn off the lights. “It starts with what you put on your plate. The right foods can nourish your nervous system, balance hormones, and calm inflammation — all critical for deep, restorative sleep.”
Melatonin-filled food can help you recover sleep naturally and effectively. However, remember to eat the above suggestions in moderation and to time consumption a few hours before bedtime. With consistency and following this routine to a tee, you’re bound to achieve a good night’s rest.