After engaging in a truckload of activities during the day, it’s normal to look forward to nighttime, when you can go to bed and escape the worries of this world.
Now, imagine laying on your bed to finally sleep after a busy day, just to realize that you can’t. Your mind is wandering, and your eyes are wide open. If you can relate to this, you’d understand how frustrating it is.
Well, we have two pieces of good news for you. The first is: you’re not alone. The second is: there are natural solutions to this problem.
Dive into this article where we talk about 6 foods and drinks that can help you get better sleep and improve your sleep naturally.
Kiwi Fruit
According to research, kiwi is found to be beneficial to one's sleep pattern because of its nutritional content. Kiwi contains melatonin, which helps regulate the circadian rhythm. This means that it would help you get to sleep and maintain the sleep as well.
Kiwi also contains serotonin, a brain chemical that facilitates sleep.
Apart from its sleep regulating abilities, kiwis also contain flavonoids with antioxidant, anti-inflammatory, and antiviral properties which may benefit your digestive health, reduce inflammation, and lower your cholesterol levels.
At this point you may have the question, can I take a kiwi before bed? The answer is yes, you can! A study conducted in 2011 on adults with sleep problems showed that kiwi consumption increased the time it took them to fall asleep and their ability to sleep through the night.
Tart Cherries
Unlike other types of cherries which contain a relatively small amount of melatonin, tart cherries (or sour cherries) contain notably higher levels. Melatonin is a chemical compound widely known to promote sleepiness and prevent insomnia.
Tart cherries also contain little amounts of tryptophan, an amino acid that promotes sleep quality and uplifts the mood. Studies have shown that taking tryptophan about 45 minutes before bedtime will decrease the time taken to fall asleep in those with mild insomnia.
So if you are looking for a more natural way to fall asleep faster than taking tryptophan pills or supplements, tart cherries are definitely a healthier option. For easier consumption, they can be pressed into juice, eaten dried, or frozen.
Honey
You’ve probably seen honey being referred to as the “Golden Elixir” before, right? Well, it has 100% earned that nickname because it is indeed a magic potion.
Among the other amazing health benefits of honey, it can also make you sleep better. This is because it contains tryptophan which, as we mentioned earlier, is a natural sleep inducer that works by relaxing the body and sending it sleep signals.
Additionally, honey can aid your sleep by providing your brain with an energy source while you are sleeping. While asleep, our brains are active and need a source of energy during this time. And since we don’t eat while we’re asleep, except in your dreams maybe (no judgment), honey can be that source.
The brain utilizes glycogen stores in the liver for sleep energy and since honey contains glycogen, it’s a perfect way to ensure you have enough glycogen before bed.
Chamomile Tea
If you’re a tea lover, you probably already have this herbal goodness on your list of favs, but you might be wondering, does chamomile tea help you sleep? The simple answer to that is YES.
One of the main chemicals in chamomile is apigenin, a flavonoid that creates a mild sedative effect by stimulating the brain receptors responsible for sleep induction and anxiety reduction.
Another wonderful attribute of chamomile tea is the fact that it is a natural appetite suppressant. Chamomile can increase levels of serotonin in your body and this helps to regulate your appetite, making you feel full. This means that you can skip the heavy dinner and still feel satisfied. Big win-win situation!
Passionflower Tea
Another honorable mention for our tea lovers. Passionflower is a flowering type of vine that is said to help with insomnia, anxiety, pain, and so much more.
Research suggests that passionflower works for sleep by increasing gamma-aminobutyric acid (GABA) in the brain. GABA is a naturally occurring amino acid that reduces activity in the central nervous system. This leads to relaxation, enhanced mood, better sleep, and pain relief.
With that said, a cup of passionflower tea before bed would do great things for your sleep routine.
Fatty Fish
Fatty fish like anchovies, herring, mackerel, salmon, sardines, and cobia may improve sleep because they are an excellent source of vitamin D and omega-3 fatty acids — well-known serotonin regulators. Serotonin is largely responsible for maintaining a healthy sleeping and waking cycle. Omega-3 fatty acids have also been linked to numerous health benefits, especially higher cognitive function.
A 2014 study showed that participants who ate 300 g of Atlantic salmon three times a week for 6 months fell asleep more quickly and functioned better during the day than their counterparts who ate chicken, beef, or pork with the same nutritional value.
Conclusion
As the day draws to a close and the sun sets, our bodies naturally crave the restorative power of sleep. However, for many of us, achieving a good night's rest can be a challenge.
Fortunately, by incorporating foods and drinks like kiwi, tart cherries, and chamomile tea into your diet, you can effectively combat insomnia, significantly enhance your sleep quality, and establish a healthy sleeping pattern.
Remember, consistency is key, so ensure to consume these sleep-enhancing foods and drinks regularly to reap their full benefits.
Reference
Healthline (2023). The 9 Best Foods and Drinks to Have Before Bed. Retrieved from https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
EatingWell (2022). 9 Foods Dietitians Swear By for Better Sleep. Retrieved from https://www.eatingwell.com/article/7943901/foods-for-better-sleep-according-to-dietitians/