Good sleep is a cornerstone of overall health, playing a crucial role in reducing the risk of chronic illnesses, maintaining brain health, and bolstering the immune system. Despite the general recommendation to get 7 to 9 hours of uninterrupted sleep each night, many find this goal elusive.
Fortunately, there are effective strategies to improve sleep quality, one of which includes dietary adjustments. Certain foods and drinks are known for their sleep-enhancing properties. Here's a list of the top 9 foods and drinks to consume before bed, designed to help you sleep better.
Almonds
Almonds are increasingly recognized for their potential benefits in improving sleep quality. Research conducted at Tehran University of Medical Sciences investigated the impact of sweet almonds on students' sleep quality. In this study, participants were given ten almonds daily for 14 days. The results showed a significant reduction in insomnia, with improvements observed across various categories of sleep severity, indicating that sweet almonds might have sleep-enhancing properties.
Additionally, another study focused on the cognitive effects of almond consumption in healthy middle-aged and older adults over six months. While the primary focus was on cognitive function, the study's findings indirectly suggest potential benefits for sleep, given the improvement in cognitive measures such as visuospatial working memory, visual memory and learning, and spatial planning and working memory in subjects consuming almonds. These cognitive improvements can be linked to better sleep quality, as good sleep impacts cognitive functions positively.
These studies suggest that almonds, rich in nutrients beneficial for cognitive health, might also enhance sleep quality. While the direct mechanism of how almonds improve sleep is not explicitly detailed in these studies, it is known that almonds contain high magnesium levels. This mineral is thought to enhance sleep quality, especially in those with insomnia. Moreover, almonds are a source of melatonin, a hormone regulating the sleep-wake cycle, and healthy fats contribute to a more restful and uninterrupted night's sleep.
The combination of these nutrients in almonds makes them a potentially beneficial snack for improving sleep quality. However, further research is needed to understand their impact on sleep and the underlying mechanisms entirely.
Turkey
Turkey is often associated with improved sleep, primarily due to its content of L-tryptophan (Trp), an amino acid that has been documented to aid sleep. A systematic review, meta-analysis, and meta-regression assessing the effect of Trp supplementation on sleep quality found that Trp can significantly shorten the duration of wakefulness after sleep onset. Specifically, higher doses of Trp (≥1 g) were more effective in reducing wakefulness after sleep onset compared to lower doses (<1 g). This study suggests that Trp supplementation, particularly in higher doses, can help improve sleep quality, although it did not significantly affect other sleep components.
While this research does not directly study turkey, it is relevant as it is a natural L-tryptophan source. The effect of Trp from dietary sources like turkey on sleep quality can be inferred from this study. However, the amount of turkey needed to achieve similar effects as Trp supplementation is not specified. Thus, consuming turkey, which contains L-tryptophan, may improve sleep quality by reducing the duration of wakefulness after falling asleep. However, it is important to note that the overall diet and other lifestyle factors also significantly affect sleep quality.
Chamomile Tea
Chamomile tea is widely recognized for its potential to improve sleep quality, primarily due to its calming and soothing properties. A study on elderly people found that chamomile extract significantly improved sleep quality. In this single-blind randomized controlled trial, participants who received 200mg of chamomile extract capsules twice daily for 28 days showed marked improvements in sleep quality compared to the control group, as measured by the Pittsburgh Sleep Quality Index. This study suggests that chamomile extract can effectively and safely enhance sleep, particularly in older adults.
The sleep-enhancing properties of chamomile are often attributed to its apigenin content. This antioxidant binds to certain receptors in the brain that may promote sleepiness and reduce insomnia. Chamomile's impact on sleep is not limited to elderly individuals; it can benefit a broader audience seeking natural remedies for sleep improvement. However, while chamomile tea is a popular choice for promoting relaxation and sleep, further research is needed to fully understand its mechanisms and the extent of its effectiveness across different age groups and individual conditions.
Kiwi
Kiwifruit has been studied for its potential benefits in improving sleep quality. A study conducted on adults with sleep problems revealed that consuming two kiwifruits one hour before bedtime nightly for four weeks resulted in significant improvements in several aspects of sleep. This study utilized the Chinese version of the Pittsburgh Sleep Quality Index (CPSQI), a 3-day sleep diary, and an Actigraph sleep/activity logger watch to assess various sleep quality parameters. The findings indicated that kiwifruit consumption significantly decreased CPSQI score, wake time after sleep onset, and sleep onset latency (by 42.4%, 28.9%, and 35.4%, respectively). Additionally, there was a notable increase in total sleep time (13.4%) and sleep efficiency (5.41%). These improvements suggest that kiwifruit consumption can enhance sleep onset, duration, and efficiency in adults experiencing sleep disturbances.
The sleep-promoting properties of kiwifruit are likely attributed to its content of various medicinally beneficial compounds, including antioxidants and serotonin, which are known to aid in treating sleep disorders. Serotonin is particularly important as it can be converted to melatonin, a hormone that regulates the sleep-wake cycle. The rich nutritional profile of kiwifruit, including these compounds, makes it a potential natural aid for improving sleep quality. However, further research is warranted to understand the mechanisms by which kiwifruit aids sleep fully and to explore its effectiveness in different populations and under varied conditions.
Tart Cherry Juice
Tart cherry juice is known for its sleep-enhancing properties, primarily due to its high levels of melatonin, a hormone critical for regulating the human sleep-wake cycle. A study investigated the effects of tart cherry juice concentrate on sleep quality in healthy adults. In this randomized, double-blind, placebo-controlled crossover trial, 20 volunteers consumed tart cherry juice concentrate for seven days. The study found significant increases in urinary melatonin levels, time in bed, total sleep time, and sleep efficiency in the group consuming tart cherry juice. These improvements suggest that tart cherry juice can enhance sleep duration and quality in healthy individuals and may be beneficial for managing disturbed sleep.
The mechanism behind these benefits is likely related to the presence of melatonin and other phytochemicals in tart cherries that influence sleep regulation. Melatonin, naturally found in tart cherries, is known for its role in the sleep-wake cycle, and its increase through cherry juice consumption can aid in better sleep. Additionally, tart cherries contain various antioxidants and anti-inflammatory compounds that might also contribute to improved sleep quality. While the study provides promising results, further research is needed to explore the extent of these benefits and understand the exact mechanisms by which tart cherry juice aids sleep.
Fatty Fish
Fatty fish consumption has been linked to improved sleep quality, as demonstrated in a population-based study conducted in rural coastal Ecuador. This study evaluated the association between oily fish intake and sleep quality using the PSQI. The results indicated that higher consumption of oily fish was associated with better sleep quality. Specifically, individuals with higher oily fish intake showed an inverse relationship between their PSQI scores and the amount of fish consumed weekly. This suggests that even in people who consume more than the recommended amount of fish, an increase in intake is correlated with further improvement in sleep quality.
The benefits of fatty fish for sleep are largely attributed to their rich content of omega-3 fatty acids and vitamin D. Omega-3 fatty acids, particularly DHA and EPA, are known to play a role in regulating serotonin, a neurotransmitter linked with sleep regulation. Vitamin D, also found in fatty fish, has been associated with maintaining sleep duration and quality. The combination of these nutrients in fatty fish makes them a valuable dietary addition for enhancing sleep.
In summary, the study supports the idea that regular consumption of oily fish, rich in omega-3 fatty acids and vitamin D, can contribute positively to sleep quality, making it a beneficial dietary choice for those looking to improve their sleep.
Walnuts
Walnuts have been highlighted for their potential to improve sleep quality due to their unique nutritional profile. They contain melatonin, a sleep-regulating hormone, and tryptophan, an amino acid in serotonin synthesis. Additionally, walnuts are a source of omega-3 fatty acids, which are also involved in melatonin and serotonin synthesis. These components collectively suggest that walnuts may have a positive impact on sleep. However, it's important to note that, as of the current knowledge, no objective studies have been conducted to directly determine the impact of walnut consumption on sleep and overall well-being. Therefore, while the nutritional components of walnuts indicate a potential for improving sleep quality, further research is needed to establish their effects on sleep parameters such as quality and duration.
Passionflower Tea
Passionflower tea, derived from the Passiflora incarnata plant, is traditionally used as an herbal sedative and anxiolytic, making it a popular natural remedy for sleep disturbances. Its efficacy in enhancing sleep quality in humans has been investigated in a clinical trial. This double-blind, placebo-controlled study involved forty-one participants who consumed passionflower tea for a week. The assessment of sleep quality was conducted using sleep diaries validated by polysomnography (PSG), and the results showed a significantly better rating for sleep quality in those who consumed passionflower tea compared to the placebo. These findings suggest that consuming a low dose of Passiflora incarnata in tea form can provide short-term subjective sleep benefits, particularly for healthy adults experiencing mild fluctuations in sleep quality.
The beneficial effects of passionflower tea on sleep are likely linked to its sedative properties. While there is a need for more extensive clinical trials to fully understand its impact on human sleep, these initial findings indicate that passionflower tea could be a useful and natural option for improving sleep quality.
White Rice
White rice may help improve sleep quality due to its high glycemic index. A study examining the relationship between sleep quality and the intake of various starchy foods with different glycemic indexes – including rice, bread, and noodles – in a Japanese population found significant associations. The study involved 1,848 men and women aged between 20 and 60, using a self-administered diet history questionnaire to evaluate rice, bread, and noodle consumption. Sleep quality was assessed using the Japanese version of the Pittsburgh Sleep Quality Index.
The results showed that higher rice consumption was significantly associated with good sleep. Specifically, the multivariate-adjusted odds ratios for poor sleep decreased across the quintiles of rice consumption, showing a trend towards better sleep with increased rice intake. Conversely, noodle consumption was associated with poor sleep, and bread intake showed no significant association with sleep quality. This pattern suggests that the different glycemic indexes of these foods may play a role in their varied associations with sleep quality. A higher dietary glycemic index was also found to be significantly associated with a lower risk of poor sleep.
These findings indicate that white rice, with its high glycemic index, could be a beneficial dietary choice for improving sleep quality, possibly due to its effects on blood sugar levels and subsequent impact on sleep-regulating mechanisms.
