Researchers are continually updating the list of foods that contribute to peaceful, deep, restorative sleep.
The relationship between diet and sleep goes both ways, said dietitian Gabi Zaromski. What we eat and drink affects our sleep, and 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 carbohydrates.
Avoid fatty and spicy foods, as they can lead to heartburn and stomach issues. Lisa Artis also explained that alcohol, caffeine, and tobacco aren’t helpful for sleep.
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 because people often think it causes 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, and calcium, which can reduce stress.
Cherries
Cherries, especially tart ones, boost melatonin production. Several studies have shown significant improvements in sleep quality and duration when people consume cherries or tart cherry juice. The concentration of melatonin in the juice is much higher than in whole cherries, the Daily Mail reported.
Low-Sugar Cereals
Lisa Artis emphasized that cereals should be low in sugar. Cereals are generally carbohydrate-rich, and eating them can enhance the absorption of tryptophan (an amino acid that helps regulate mood and sleep) into the bloodstream, which can help you fall asleep.
Bananas, Almonds, and Other Magnesium-Rich Foods
Bananas are an excellent source of magnesium, potassium, and tryptophan. This fruit is a good choice for people looking to fall asleep more quickly and enjoy a restful night. Remember that bananas contain sugar. Blend a banana with a cup of milk, or soy milk, to make an 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 the body, including some involved in producing and regulating hormones that affect sleep.
Among other magnesium-rich foods that may improve sleep quality are pumpkin seeds, spinach, and dark chocolate (which also contains antioxidants).
Foods Rich in Omega-3 Fatty Acids
Foods high in omega-3 fatty acids can contribute to better, longer sleep, Ms. Zaromski noted. Walnuts are a valuable omega-3 source and also contain melatonin, tryptophan, and other compounds that help regulate sleep.
Other beneficial omega-3 foods include fatty fish such as salmon, trout, mackerel, and sardines, as well as chia seeds and flaxseeds.
