5 Foods That Can Help You Sleep Better and Longer

The quality of sleep is not always under your control, but some factors, such as your diet, can influence the way you sleep. Certain foods and drinks contain melatonin and tryptophan – nutrients that can promote rest and potentially improve the quality of your sleep.

Turkey often gets credit for the post-thank you crash, thanks to its tryptophan content. Although overeating can play a more important role after drowsiness after tryptophan, research shows that tryptophan can affect the quality of your sleep.

Tryptophan is an amino acid present in protein -rich foods. It helps produce serotonin in your brain (which supports mood, memory and sleep) and melatonin (the hormone that regulates our sleep -sleep cycle). Low people in tryptophan can find it more difficult to fall or stay asleep. Supplements can help, but starting with food sources is the best.

Try a slim -wrapped turkey sunset with hummus and associated with crackers or cook turkey pepper and a soft potato for dinner.

Other foods rich in tryptophan include:

• Egg whites
• Milk
• Chicken
• Cheese
• Fish
• Soy
• Peanuts
• Seeds (pumpkin, sesame, sunflower)

For better results, combine foods rich in tryptophan with healthy carbohydrates, which helps amino acid to enter your brain and promote better sleep.

Acidulated cherry juice is often congratulated for its advantages of sleep and is the main ingredient of the “sleepy girl” (tangy cherry juice, magnesium powder and frothy water).

In a small study, adults suffering from insomnia who drank a cup of tangy cherry juice twice a day for two weeks saw the improvements in the duration of their sleep and their quality of sleep.

For the best effect, choose unsweetened juice– The added sugar can make you feel more alert and disturb sleep. Whole cherries can also help, but they are more difficult to find fresh, and most research has focused on juice.

Finally, check with your health care provider before adding tangy cherry juice or supplements to your routine, as its natural melatonin can interact with certain drugs.

The consumption of healthy fats, in particular omega-3 fatty acids, can support better sleep.

A study in 2020 on nearly 500 women revealed that those who ate less unsaturated fats – like that found in fatty fish like salmon – were more likely to report bad sleep. Another study has linked diets rich in saturated fats, foods like red meat and fried foods, at a greater risk of insomnia. Although these studies do not prove to be the cause and the effect, the eating habits rich in unsaturated fats, such as the Mediterranean diet, are systematically associated with better sleep.

Atere to eat fatty fish two to three times a week. Options like salmon, sardines and mackerel provide omega-3 fats and vitamin D, both associated with better sleep quality.

Kiwis are naturally rich in serotonin, the same chemical of the brain that helps your body produces melatonin.

A small study in adults with sleep disorders revealed that eating two kiwis an hour before bedtime has led to significant improvements in sleep quality. It should be noted that the study was small, short in duration and supported by Zespri, the largest producer of Kiwi in the world. He also did not include a control group (a group that did not eat the Kiwis).

In addition to its potential sleep advantages, Kiwi provides dietary fiber and immune nutrients such as vitamin C.

The health of your intestinal microbiome, which refers to the thousands of bacteria in your digestive tract, has been linked several times to better sleep quality. A small study has also shown that sleep deprivation can start to modify the composition of your intestinal microbiome in as little as 48 hours.

Eating more dietary fiber is one of the best ways to help beneficial bacteria to thrive in your intestine. Try to include a wide variety of plant -based foods in your diet to make sure you also get various nutrients.

Nutritional fiber sources include:

• Fruit: Raspberries, blackberries, pears, apples, avocado, etc.
• Vegetables: Artichokes, broccoli, sweet potato, green cabbage, etc.
• Legues: Beans, chickpeas, peas, lentils, etc.
• Nut: Almonds, pine nuts, pistachios, chestnuts, etc.
• Seeds: Chia seeds, ground linen seeds, sunflower seeds, etc.
• Whole grains: Oat, brown rice, quinoa, etc.

Avoiding stimulating food and drinks before bedtime is essential if you work to optimize your sleep. Here are some of the best food and drinks habits for better sleep:

• Adjust a caffeine curfew: If you are sensitive to caffeine, stop consuming it well before your ideal bedtime. Each person metabolizes caffeine differently, but those who are sensitive to the stimulant may need more than 10 hours to fully eliminate it from their system.
• Minimize alcohol: Alcohol is sadly famous for disturbing sleep. Although drinking you usually help you fall asleep faster, it tends to cause less restful sleep and more frequent awakenings. Try to stop drinking alcohol at least three hours before going to bed so that you have time to rehydrate yourself first.
• Jump the food and sugary drinks before going to bed: Consumption of sugary food and drinks at night can increase the risk of insomnia. If you want something sweet, try to focus on naturally sweet foods like fruit to avoid mounting your blood sugar and energy level – at bedtime.