Food for Good Sleep – Diet to Help Get the Shut-eye You Need

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diet to help get the shut-eye you need

Just as we need food and water for survival, sleep is important to maintain good health. One must sleep well to remain healthy and fit. Do you know you can eat your way to better sleep? In other words, there are certain foods that can help induce better sleep. This is because eating certain foods before bedtime help in inhibiting the neurotransmitters in our brains which keep us awake and alert. We shall discuss some foods that you can eat before bedtime to get sound sleep.

Foods That Can Induce Sound Sleep

Food helps us in providing nutrition, but food is good for sleep disorders too. Here are some foods for sleep deprivation or some foods for inducing better sleep:

1. Tomatoes

This red tangy fruit is loaded with vitamin A, vitamin C, lycopene and folic acid. These juicy fruits also contain melatonin, a compound that is known for its sleep-inducing qualities. Tomatoes also contain choline, a nutrient that aids in promoting sleep and other cognitive functions.

tomatoes

2. Grapes

Grapes contain melatonin in abundance. Melatonin aids better sleep, and thus a bowl of grapes is an ideal snacking option if you are experiencing difficulty in falling asleep.

3. Pistachios

This yummy nut is not only power packed with many important vitamins and minerals, but it also contains high amounts of melatonin. These small nuts can come handy if you wish to get some good sleep.

pistachios

4. Cherries

Most of us like to relish cherries; however, not many of us may be aware that this fruit is also great for battling insomnia. The naturally occurring melatonin is found in abundance in these red fruits, which is great for getting sound sleep. You can eat dried cherries too, as they have the same benefits as fresh cherries for inducing sleep.

5. Chickpeas

This legume is loaded with protein, is low in fats and has ample amounts of fibre in it. The presence of vitamin B6 and magnesium in chickpeas helps one feel calm and relaxed, and thus sleep better. Chickpeas are one of the most ideal options for an insomniac’s diet.

chickpeas

6. Mushrooms

If you are facing problems in sleeping at night, mushrooms may offer you the much-needed solution. This edible fungus contains tryptophan, which aids the production of melatonin in the body. If you love eating mushrooms, you can bid farewell to your sleeping woes.

7. Bell Peppers

Bell peppers – be it green, yellow or red, contain good amounts of tryptophan. Tryptophan helps in the production of melatonin, which is a sleep hormone. While bells peppers have a soothing effect on your sleep, hot peppers may do just the opposite. Therefore, keep hot peppers at bay if you need some good sleep.

bell peppers

8. Bananas

This yellow mushy fruit contains a good amount of potassium and vitamin B6. Both these nutrients are essential for making the sleep-inducing hormone, known as melatonin. So, the next time you find yourself struggling to sleep, eat one banana and doze away to glory.

9. Kale

Greens leafy vegetables are good for your overall health, and the icing on the cake is that the green vegetables are good for putting you to sound sleep too. Green vegetables such as kale are loaded with calcium, and the dearth of this mineral in your body may make it difficult to get sound sleep. Therefore, include more green leafy veggies like kale in your diet for sound sleep.

kale

10. Whole Grains

Have you felt drowsy after having whole wheat pasta or other whole grains? Well, that’s all the high dose of magnesium doing its job. Whole grains have ample amounts of magnesium, which is helpful in putting you to sleep.

11. Walnuts

Apart from providing you with a bundle of nutrients, walnuts have been proven to improve the quality of your sleep too. The presence of AHA in walnuts, which is an omega-3 fatty acid, helps in converting AHA into DHA. DHA is helpful in the production of serotonin, a sleep-inducing chemical in the body.

walnuts

12. Fatty Fish

Mackerel, tuna, trout and salmon are some fatty fish options. These fish are a high source of vitamin D and omega-3 fatty acids. Both these components prove to be beneficial in promoting the production of serotonin, a chemical responsible for promoting sleep. If you include a few ounces of any fatty fish before going to bed, it may help you sleep better.

13. Almonds

Almonds contain many essential vitamins and minerals that are good for our health; however, this nut is also responsible in dealing with sleep deprivation issues. Almonds contain good amounts of magnesium, which not only help decrease the stress levels in the body but also improve sleep quality.

almonds

14. Turkey

This yummy bird meat is also supposed to induce better sleep in people. The presence of tryptophan, an amino acid in turkey, helps in triggering sleep-inducing hormones. Eating turkey may also cause a kind of tiredness, which may help you to sleep better.

You may include these in your diet if you are facing difficulties with your sleep. These foods contain compounds that help in aiding better and improved sleep patterns.

FAQs

Wish to know more about adding food in your diet get some sound sleep? Here are some FAQs or frequently asked questions on the topic:

1. What Foods Should Be Avoided for a Good Night’s Sleep?

While some food may help you get sound sleep, other foods may disrupt your sleep. Some foods that you should avoid before bedtime are:

  • Avoid caffeinated beverages such as coffee, tea and other such drinks because they can keep you awake for long hours.
  • Processed or junk food because they are loaded with fats, which can make you heavy and uneasy at night.
  • Spicy or hot foods, because they can lead to heartburn and acidity.
  • Foods containing high amounts of protein, because protein-rich foods help in stimulating brain activity.
  • High-fat foods, because they take more time to digest and disrupt your sleep cycle.
avoid spicy food before going to bed

2. What Should I Drink to Sleep Better at Night?

Apart from including natural foods for a good sleep, you may also include some drinks in your diet to help you sleep better. Some of the options include warm milk, chamomile tea, decaffeinated green tea, almond milk or malted milk.

3. When Is the Best Time to Consume Foods to Reap the Maximum Benefits to Aid Sleep?

In order to reap maximum benefits from eating foods that may help in inducing better sleep, you must consume these foods at least 2 to 3 hours before bedtime. This is because food takes time to get digested, and any undigested food may cause digestive issues or acid reflux, which may fiddle with your sleep.

Everyone loves to sleep, but if you are struggling to get some good quality sleep at night, it may take a toll on your health too. You can include any of our suggested options to get some sound sleep and feel healthy and happy.

Also Read:

Foods to Eat and Avoid Before Going to Bed
Health Benefits of Drinking Milk Before Bed at Night
Foods to Eat for Healthy Heart to Live Longer