Gaby
Researchers are continually updating the list of foods that contribute to a peaceful, deep, and restorative sleep.
The relationship between diet and sleep is reciprocal, noted dietitian Gabi Zaromski. According to her, what we eat and drink affects our sleep. Conversely, the quality and duration of our sleep influence our food choices.
Scientific studies have shown that certain dietary patterns and specific nutrients impact sleep-wake cycles, the latency period of sleep (the time it takes to fall asleep), and sleep structure (the various stages of sleep). Additionally, the quality and timing of food and drink intake affect the production of sleep-regulating hormones, particularly melatonin, which is linked to the sleep-wake cycle.
Sleep specialist Maya Shedel advised having dinner no later than two hours before bedtime. This helps prevent stomach upset, blood sugar spikes, and elevated body temperature.
It’s also wise to opt for something high in protein (like Greek yogurt or nuts) and low in complex carbohydrates.
Avoiding fatty and spicy foods is also recommended, as they can lead to heartburn and stomach issues. Alcohol, caffeine, and tobacco are also not beneficial, explained sleep researcher Lisa Artis.
So, what foods do experts believe not only won’t harm your nighttime rest but will also promote healthy sleep?
Cheese
Cheese has a bit of a bad reputation, as it’s often thought to cause nightmares. However, the reality is quite the opposite, according to Ms. Artis. Cheese and other dairy products contain tryptophan, an amino acid that helps us fall asleep more easily, as well as calcium, which reduces stress.
Cherries
Cherries, especially tart ones, boost melatonin production. Several studies have demonstrated significant improvements in sleep quality and duration when consuming cherries or tart cherry juice. Interestingly, the concentration of melatonin in the juice is much higher than in whole cherries, as reported by the Daily Mail.
Low-Sugar Cereals
It’s crucial that cereals are low in sugar, emphasized Lisa Artis. Generally, cereals are a complex type of food rich in carbohydrates. Their consumption enhances the absorption of tryptophan (an amino acid that acts as an antidepressant) into the bloodstream, helping us to fall asleep.
Bananas, Almonds, and Other Magnesium-Rich Foods
Bananas are an excellent source of magnesium, potassium, and tryptophan. This fruit is a great choice for those looking to fall asleep quickly and enjoy a good night’s rest. However, it’s important to remember that bananas contain sugar. Experts recommend blending a banana with a cup of milk, possibly soy milk, to create the perfect evening drink.
Almonds are rich in magnesium and calcium, which promote deep sleep and muscle relaxation. Magnesium helps regulate melatonin levels and maintain stable blood sugar throughout the night.
Gabi Zaromski added that magnesium acts as a cofactor in over 300 enzymatic reactions in our bodies, including those involved in the production and regulation of hormones that affect sleep.
Among magnesium-rich foods that improve sleep quality are pumpkin seeds, spinach, and dark chocolate (which also contains health-promoting antioxidants).
Foods Rich in Omega-3 Fatty Acids
Foods high in omega-3 fatty acids can contribute to better and longer sleep, noted Ms. Zaromski. A valuable omega-3 source is walnuts, which are also a source of melatonin, tryptophan, and other compounds that regulate sleep.
Other beneficial foods containing omega-3 fatty acids include fatty fish (such as salmon, trout, mackerel, and sardines), chia seeds, and flaxseeds.
