7 Foods That Will Help Your Sleep

Our daily food choices have a significant impact on our general well-being, including the quality of our sleep. In the previous article, we already learned what foods to avoid to get better sleep. Today we will find out what products can improve the quality of our sleep. It’s worth giving a try, because even small changes in eating habits can make us feel more rested and provide more energy in the morning.

1.Complex carbohydrates

Complex carbs have beneficial effects on sleep. They are digested more slowly and keep blood sugar stable, which provides a feeling of satiety and makes it easier to fall asleep. Complex carbs can be found in whole-grain products such as oats, barley, buckwheat or whole wheat bread. In addition, they increase the uptake of tryptophan by the central nervous system. Tryptophan is then converted into serotonin and melatonin, a hormone responsible for regulating sleep and wakefulness. Tryptophan is an exogenous amino acid, meaning it cannot be produced in the body and must be supplied with food. Serotonin, an intermediate product of this reaction, also regulates sleep patterns.

2.Protein

Eating lean meat such as chicken, turkey or fish can make it easier to fall asleep. According to the researchers, a low-protein diet is associated with poorer sleep quality. Tryptophan is contained in meat, which is further metabolized to melatonin. This amino acid is also found in egg whites and beans. To optimize sleep, it is best to consume protein products in the morning and reach for carbohydrates in the evening, due to the fact that tryptophan is better absorbed along with carbohydrates.

3.Unsaturated fatty acids

Unsaturated omega-6 fatty acids are converted into oleamide, lipid A and prostaglandins which are compounds that regulate a healthy sleep cycle. Omega-6 fatty acids are mainly found in vegetable oils, such as soybean, sunflower and grapeseed oils. Omega-3 fatty acids are equally important. They come from fatty fish, walnuts, ground flaxseed or avocado. Consumption of omega-3 leads to an increase in serotonin and melatonin levels. It has been proven that a deprivation of docosahexaenoic acid (DHA), which belongs to the omega-3 fatty acids, impairs the function of the suprachiasmatic nucleus – the region of the hypothalamus that regulates most circadian rhythms in the body. Researchers have found that consuming foods rich in unsaturated fatty acids makes it easier to fall asleep, reduces the number of night-time awakenings and increases total sleep time.

4.Magnesium

Magnesium is essential for the proper functioning of the nervous system. It can be found in leafy vegetables, legumes, nuts and chia seeds. It stabilizes the membranes of neurons and affects neurotransmission. It is a natural antagonist of the NMDA receptor, which is involved in processes related to learning and memory. This means that it has an affinity for the receptor without any intrinsic activity. In addition, magnesium acts as an agonist of the receptors for GABA, which is the main inhibitory neurotransmitter. It binds to GABA receptors and increases its activity, thus promoting a deeper state of relaxation. Magnesium affects the regulation of sleep hormones, such as melatonin and serotonin. It also acts as a natural calcium blocker to promote muscle relaxation. It has been proven that magnesium supplementation improves sleep duration and quality.

5.Nuts

Having a handful of nuts before bed is a healthy way to get a better night’s sleep. Pistachios and walnuts are highly recommended, as they are a source of melatonin, magnesium and zinc. Pistachios are also high in vitamin B6, which helps convert tryptophan into melatonin. These nuts also contain selenium, which can improve sleep quality due to its antioxidative properties. This is confirmed by the findings of a U.S. study, where participants who received selenium supplementation experienced longer and better quality sleep compared to the control group.

6.Herbs

Herbs such as chamomile, lemon balm, lavender and valerian can be natural sleep remedies. They help to relieve stress and anxiety, but also reduce muscle tension. According to research findings, valerian preparations are the most effective as they regulate the secretion of GABA and increase the release of melatonin. Daily consumption of valerian extract has been associated with improved sleep quality, reduced number of awakenings and longer sleep duration.

7.Fruits

Eating certain foods may improve the quality of our sleep. The best bedtime snacks would be kiwi or cherries. Kiwi is a source of serotonin, which has a relaxing effect and makes it easier to fall asleep. In addition, it contains folic acid, which benefits sleep. It has been proven that deficiency of folic acid can cause insomnia. When it comes to cherries, they increase the bioavailability of tryptophan, which is the substrate for melatonin. Studies suggest that daily consumption of two 30-milliliter servings of cherry juice improved both the quality and duration of sleep in participants compared to the control group.

How to optimize our sleep?

We have already learned what to eat to enjoy quality sleep and recovery. Remember it’s best to stop eating about 2-3 hours before going to bed. It allows your body to digest the food and prevents you from waking up during the night. Introducing the right products into your diet and following the above rule is the key to good quality sleep and general well-being. Of course, don’t forget about the basics of sleeping hygiene like proper lighting, regularity and sleeping enough time to rest. With wise diet choices it should be much easier!

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