Most individuals have directly experienced how food and drinks may alter their energy and alertness, whether it’s a jolt after a cup of coffee or lethargy after Thanksgiving dinner.
With as many as 35% of American adults suffering from insomnia symptoms, it’s evident that there’s a strong desire to benefit from food and drinks for better sleep.
Because nutrition and sleep are both complicated, no silver bullet or one meal can ensure better sleep. However, several meals and beverages may help you obtain a good night’s sleep.
Kiwi
The kiwi fruit, also known as the kiwi, is a tiny, oval-shaped fruit commonly associated with New Zealand, although it is cultivated in many other nations. Both green and gold variants are green, although green kiwis are more common.
Kiwi fruit is high in vitamins and minerals, particularly vitamins C and E, and potassium and folate.
According to several studies, eating kiwi can help you sleep better. People who ate two kiwis one hour before night fell asleep faster, slept longer, and had higher sleep quality, according to one research.
It is unknown why kiwis may aid in sleep; however, experts believe it may be due to their antioxidant characteristics, capacity to resolve folate deficits, and high serotonin levels.
Tart Cherries and Tart Cherry Juice
Tart cherries and cherry juice may help with sleep due to their high antioxidant properties and ability to help reduce inflammation.
A study found that people who had tart cherry juice before bedtime had significant improvements in subjective sleep quality, sleep latency (the time it takes to fall asleep), and sleep duration compared to people who drank a placebo.
Whether this is due to tart cherry’s ability to help alleviate inflammation, promote the release of melatonin, or another mechanism is unclear.
Milk
Research has found that dairy products can help with sleep due to tryptophan. Tryptophan is an amino acid used to build proteins for the body, but it can also be converted into serotonin and eventually melatonin.
Consuming foods high in tryptophan can help promote sleep by providing the body with a precursor for melatonin, the hormone produced by the pineal gland that helps us fall asleep.
Nuts
Nuts are rich in magnesium, which has been shown to promote better sleep. Nuts are also high in tryptophan, but they are also high in protein and fiber, which can help people feel full, which may lead to better sleep quality.
Magnesium is one of the most common nutrient deficiencies in the United States and is implicated in insomnia, sleep apnea, and restless leg syndrome.
Green Tea
Catechins in green tea, such as epigallocatechin gallate (EGCG) and epicatechin gallate (ECG), are potent antioxidants that may help sleep.
Studies have found that individuals who consume more tea tend to have better sleep quality and lower sleep disturbances.
In addition, research has found that the combination of green tea consumption and exercise can produce synergistic effects on the brain and body to promote better sleep18 and that green tea consumption may help people fall asleep faster and have higher sleep quality.
Conclusion
There’s no guarantee that eating and drinking these things will help you fall asleep faster and stay asleep longer, but eating these foods and beverages is typically a safe, healthy, and inexpensive way to increase your odds of getting a great night’s sleep.
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