Trouble Sleeping? Try Adding These Foods To Your Diet
Shut-eye foods
Brazil nuts are packed with magnesium, which can enhance levels of sleep-regulating melatonin hormone and aid muscle relaxation. Low levels of magnesium in the blood can trigger sleep difficulties, which studies have shown are improved when supplements of the mineral are taken.
Most of us have trouble sleeping at some point in our lives, whether because of work worries, other stressors or simply an overflowing to-do list. But some simple dietary changes can tip the balance in favor of better and more refreshing sleep.
Here are 25 foods and drinks to help you slumber more soundly.
Most of us have trouble sleeping at some point in our lives, whether because of work worries, other stressors or simply an overflowing to-do list. But some simple dietary changes can tip the balance in favor of better and more refreshing sleep. Here are 25 foods and drinks to help you slumber more soundly.
Mediterranean diet
Slide 6 of 26: Almonds are also a good source of magnesium and have documented slumber-promoting qualities. In one study there was a 10% drop in the number of students reporting insomnia after eating 10 almonds a day for 14 days.
Slide 2 of 26: Who doesn’t love some fresh grilled fish with colorful veg and a glass of red wine? As well as reducing your risk of heart disease, stroke and cancer, researchers have found a Mediterranean diet is also good for helping you get better rest. In a 2019 study, the more closely participants adhered to the principles of a Mediterranean menu, the higher their sleep quality.
Who doesn’t love some fresh grilled fish with colorful veg and a glass of red wine? As well as reducing your risk of heart disease, stroke and cancer, researchers have found a Mediterranean diet is also good for helping you get better rest. In a 2019 study, the more closely participants adhered to the principles of a Mediterranean menu, the higher their sleep quality.
Canned sardines
Slide 7 of 26: High fiber intake is associated with more rejuvenating nights under the duvet according to a 2016 study. For the purposes of the research, 26 adults spent five nights in a sleep lab during which their nutrient intake was also carefully monitored. Higher intake of fiber (for example from whole grains) produced more deep, or slow wave, sleep – the type that makes you feel perkier in the morning.
Slide 3 of 26: Data from the National Health and Nutrition Examination Survey confirms that low calcium intake is specifically linked with difficulty nodding off and less restorative sleep. Canned sardines are a terrific calcium source for people who can’t tolerate or don’t want to consume dairy. Or vegans can get snooze-inducing calcium from fortified plant milks, nuts and green vegetables.
Data from the National Health and Nutrition Examination Survey confirms that low calcium intake is specifically linked with difficulty nodding off and less restorative sleep. Canned sardines are a terrific calcium source for people who can’t tolerate or don’t want to consume dairy. Or vegans can get snooze-inducing calcium from fortified plant milks, nuts and green vegetables.
Bananas
Slide 8 of 26: Low dietary intake of the mineral selenium is common and has been linked with difficulty nodding off. Eating more crab is one way of getting your selenium fix, plus the shellfish also contains crucial sleep nutrients like calcium and vitamin B6. Discover these smart eats to beat tiredness
Slide 4 of 26: A banana is packed with around 375mg of potassium (nearly a fifth of the daily recommendation), a mineral associated with less daytime sleepiness. Snacking on this bendy fruit before bedtime also tops up your intake of vitamin B6. Low B6 levels can interfere with the synthesis of serotonin (a calming brain chemical), leading to disordered sleep.
A banana is packed with around 375mg of potassium (nearly a fifth of the daily recommendation), a mineral associated with less daytime sleepiness. Snacking on this bendy fruit before bedtime also tops up your intake of vitamin B6. Low B6 levels can interfere with the synthesis of serotonin (a calming brain chemical), leading to disordered sleep.
Brazil nuts
Slide 9 of 26: In a 2014 study, men who ate salmon three times a week for six months showed small improvements in sleep and daily functioning. They also had higher heart rate variability (HRV), which is generally a sign the body is less stressed. Vitamin D and omega-3s, found in oily fish, also help increase the production of soothing serotonin. However, although it’s excellent sleep food, women who haven’t yet been through the menopause should stick to two portions a week, because of concerns around the mercury and pollutants it may contain.
Brazil nuts are packed with magnesium, which can enhance levels of sleep-regulating melatonin hormone and aid muscle relaxation. Low levels of magnesium in the blood can trigger sleep difficulties, which studies have shown are improved when supplements of the mineral are taken. Follow our Pinterest page for more food inspiration.
Almonds
Slide 10 of 26: Greater intake of isoflavones, found in soy products such as tofu, were linked with higher chances of getting optimal sleep (7–8 hours a night) in a Japanese study. It’s thought that isoflavones act like a weaker version of estrogen, which has beneficial effects on sleep quality. Just one daily portion of soy, which could be tofu, a glass of soy milk or a serving of edamame, made it more likely people got enough snore time.
Almonds are also a good source of magnesium and have documented slumber-promoting qualities. In one study there was a 10% drop in the number of students reporting insomnia after eating 10 almonds a day for 14 days.
Whole grains
Slide 11 of 26: Research suggests that the high glycaemic index of rice (which means it releases sugar quickly) makes it good for inducing sleep. Glucose in the blood makes it easier for tryptophan – the amino acid that generates serotonin and melatonin in the body – to cross into the brain. On the whole though, lower GI carbs (like lentils, whole wheat pasta and rye bread) tend to be healthier. So save the rice trick for when a good night’s sleep is particularly important.
High fiber intake is associated with more rejuvenating nights under the duvet according to a 2016 study. For the purposes of the research, 26 adults spent five nights in a sleep lab during which their nutrient intake was also carefully monitored. Higher intake of fiber (for example from whole grains) produced more deep, or slow wave, sleep – the type that makes you feel perkier in the morning.
Crab
Slide 12 of 26: Cottage cheese on crackers or crispbread is an ideal bedtime snack, providing a balance of tryptophan (for initiating serotonin and melatonin formation) and carbohydrate (needed to transport this amino acid into the brain). Discover easy ways to cut down on sugar
Low dietary intake of the mineral selenium is common and has been linked with difficulty nodding off. Eating more crab is one way of getting your selenium fix, plus the shellfish also contains crucial sleep nutrients like calcium and vitamin B6. Discover these smart eats to beat tiredness
Oily fish
Slide 13 of 26: Another tryptophan/carb combo to transport you to slumberland is protein-rich Greek yogurt with a drizzle of honey. Yogurt has the extra benefit of being very high in snooze-friendly calcium.
In a 2014 study, men who ate salmon three times a week for six months showed small improvements in sleep and daily functioning. They also had higher heart rate variability (HRV), which is generally a sign the body is less stressed. Vitamin D and omega-3s, found in oily fish, also help increase the production of soothing serotonin. However, although it’s excellent sleep food, women who haven’t yet been through the menopause should stick to two portions a week, because of concerns around the mercury and pollutants it may contain.
Soy foods
