What To Eat To Improve Your Sleep

We all know that certain foods and drinks can interfere with good sleep.  But have you ever wondered if there are foods and drinks that might help you sleep better?

 

Actually, there are, and they support good sleep in several ways. 

 

These foods….

 

Support melatonin production

• Melatonin is our sleep hormone, calming the body before bedtime. Melatonin is made from serotonin, our feel-good neurotransmitter that promotes feelings of pleasure and happiness.  The amino acid tryptophan and Vitamin B6 are needed to make serotonin, then serotonin is converted to melatonin with the help of magnesium and zinc.  Eating high tryptophan foods with a carbohydrate increases the uptake of tryptophan in the brain, where serotonin and melatonin are made. 

 

Contain melatonin

• Some foods contain melatonin, and eating them before bed can bestow its calming benefits.

 

Are anti-inflammatory

• Inflammation can increase our stress hormones. It also often comes with pain. Both of these negatively affect sleep.  Foods that decrease inflammation lower our stress hormones and pain levels to promote better sleep.

 

Contain magnesium

• Magnesium promotes healthy levels of GABA, our calming neurotransmitter. It is also anti-inflammatory. And we already know that magnesium is needed to make our own melatonin.

 

Contain Vitamin D

• Adequate levels of Vitamin D are needed for sleep regulation and melatonin production.

 

Which foods check off these boxes?                               

 

Fatty fish

Fatty fish such as salmon, sardines, tuna, mackerel and trout are winners for promoting good sleep. They contain high amounts of both tryptophan and melatonin.  Their omega-3 fatty acids are anti-inflammatory, helping manage stress hormones and pain.  They are also among the best food sources of Vitamin D.  Be sure to eat a carbohydrate food with them, such as vegetables, legumes or whole grains.

 

Eggs

Eggs are one of the best sources of tryptophan and melatonin. They are also one of the few foods that supply Vitamin D.  Having eggs for dinner or before bed may have a sleep-inducing effect. Be sure to eat a carbohydrate food with them, such as vegetables, legumes or whole grains.

 

Tart cherry juice

This may surprise you, but tart cherry juice has been studied for its role in relieving insomnia.  It has sleep-promoting effects because of its higher amounts of melatonin.  It is also a potent antioxidant, giving it anti-inflammatory properties.  Try drinking a small glass of diluted unsweetened tart cherry juice before bedtime.

 

Almonds

Almonds are a winner when it comes to promoting good sleep.  They contain high amounts of both tryptophan and melatonin.  They are also loaded with magnesium, which we need to make our own melatonin, and which helps in reducing inflammation.  Other nuts, especially pistachios and walnuts, also have many of the same sleep-inducing benefits.

 

Milk

For those who tolerate dairy, a glass of warm milk at bedtime has long been touted as a remedy to promote sleepiness.  Some believe it’s the relaxing routine of drinking a warm beverage that promotes sleep.  However, fortified milk is indeed a good source of tryptophan, melatonin and Vitamin D – all of which give it true sleep-promoting qualities.

 

	Supports our own production of melatonin	Contain melatonin	Decrease inflammation	Supply Magnesium	Contains Vitamin D
Fatty Fish	X	X	X		X
Eggs	X	X			X
Tart Cherry Juice		X	X
Almonds	X	X	X	X
Milk (if tolerated)	X	X			If fortified

 

Herbal teas that promote sleep

 

Drinking warm herbal tea is a bedtime ritual that signals the body to relax and get ready for sleep. There are five teas that have shown to have sleep-inducing properties.  Many sleepy-time teas contain blends of these.

1. Chamomile contains the antioxidant apigenin, which binds to benzodiazepine receptors in the brain, causing a sleepy effect.
2. Passionflower contains flavonoids that also bind to benzodiazepine receptors in the brain, reducing anxiety symptoms.
3. Valerian root contains naturally occurring sedatives that help you fall asleep faster and improve sleep quality.
4. Lemon balm has an overall calming effect against anxiety and depression, improving feelings of well-being.
5. Magnolia bark contains honokiol, which binds to GABA receptors in the brain, helping you fall asleep faster.

 

Be sure to add some of these foods and drinks into your daily routine to get your best night’s sleep!