Eating Your Way to Better Sleep

It is widely accepted that it's a bad idea to eat spicy foods, acidic foods, or anything with a lot of caffeine or sugar before going to bed. Chances are you'll be awake half the night tossing and turning, and heartburn or acid indigestion might make you regret your dinnertime decisions. Other foods like strong cheeses could have you waking up in the middle of the night from intense dreams. But are there foods that can actually help you sleep? There are, and we've listed a few here for you.

Almonds

The health benefits of almonds are well known; they're associated with a reduced risk of type 2 diabetes and heart disease. But almonds also contain both melatonin and magnesium, both of which relate to improved sleep. Eat about an ounce of almonds a short while before going to bed and see if you get a better night's sleep.

Turkey

You know the feeling — you've finished Thanksgiving dinner, you couldn't eat one more forkful, and you start to get sleepy. That's not just because you ate too much, and your body is going into full-on digestive mode. It's because turkey contains the amino acid tryptophan, which stimulates your body to produce melatonin, a hormone that plays an important role in sleep.

Tart Cherries and Cherry Juice

You probably love to snack on the sweet cherries you get in your grocery store's produce section. But tart cherries are seeing a rise in popularity for their health benefits. They can decrease inflammation, and because they have a lot of melatonin, they also promote good sleep.

Fatty Fish

It's hard to overstate how beneficial and healthy fish is for you. Fish are loaded with calcium and phosphorus and are a good source of minerals such as iron, zinc, iodine, magnesium, and potassium. The combination of vitamin D and omega-3 fatty acids increases the production of serotonin, which promotes better sleep. Fish such as salmon, tuna, trout, and mackerel are all great dinner options for promoting better sleep.

Chamomile Tea

There are several health benefits reaped from consuming chamomile tea, including strengthening your immune system, reducing anxiety and depression, and improving skin health. Plus, it contains an antioxidant called apigenin, which helps you sleep better and reduces insomnia.

Improving Your Sleep

While the aforementioned foods can help you sleep better on any given day, you can improve the overall quality of your sleep by eating a balanced, nutritious diet that is high in fiber and consists mainly of fruits and vegetables.

Other foods that seem to help people sleep are white rice, walnuts, kiwi, oatmeal, bananas, and peanut butter. It's recommended that you don't eat less than two hours before retiring for the night, but these foods may help you get a better night's sleep.

So, if you're having trouble sleeping, try a few of the suggestions here. Everyone is different, so what works for one person may not work so well for another. Experiment and document the results. Sweet dreams!

References: 6 Foods for Better Sleep | The 9 Best Foods and Drinks to Have Before Bed | The Best Foods To Help You Sleep