Sleep is a vital part of health, but most of us do not get the overnight rest that is needed to really flourish. There can be many contributing factors that can disrupt one’s sleep- like: hormone issues, stress levels and the overuse of electronics, but your diet can make an enormous difference. In fact, I just had a sleepless night the other night, even as a sleep coach! After dinner, I had made a smoothie and used yogurt and some cocoa powder and did all of my evening wind-down rituals. But, as the night proceeded, I started to become more agitated and wakeful. There was no particular stressor in my life, so I reflected on my diet. I realized that the two scoops of cocoa powder had about 20mg of caffeine is essentially like a 1/2 shot of espresso right before bed! I stayed up the entire night and watched the sun come up and vowed never do that again.
I recall that when we were younger, it was easier for us to have things like alcohol, sugar, chocolate, and caffeine before bed. Our metabolism was resilient and was not as sensitive, such that we could fall right to sleep. As we age, many of us have to be much more careful about diet and digestive issues. Diet is one of the most underestimated and overlooked insomnia culprits. There are many articles about things that insomniacs need to avoid. However, here are 7 foods we should consume that have been proven to help us sleep better by regulating blood sugar and positively supporting neurotransmitters and hormones.
1. Almonds
Magnesium is present in substantial amounts in almonds and has been shown to have a direct impact on sleep. The *Journal of Research in Medical Sciences* indicates that magnesium supplementation is associated with increased sleep efficiency and reduced symptoms of insomnia among older adults. Wienecke et al., 2016 Having a small handful of raw almonds before bed can help you relax, which will lead to better sleeping. Magnesium is really essential and in fact, I supplement that every night by using the over-the-counter product called Calm, which is pure magnesium. However, incorporating easy to consume things like almonds may be better for bio availability over supplements.
2. Kiwi
Did you know that these fruits are not only succulent and sweet but are also fully loaded with antioxidants and serotonin, a neurotransmitter which may help in moderating sleep? Who knew! My grandmother praised kiwis and said that they “taste like a hybrid of a strawberry and a banana.” Make sure they’re soft otherwise they can be quite bitter. A recent study in the *American Journal of Clinical Nutrition* documented improved sleep initiation, duration, and efficiency among people who consumed two kiwis an hour before bedtime (St Onge et al., 2016). The low glycemic index further helps in regulating blood sugar levels throughout the night.
3. Omega 3 Fatty Acids
Some food sources of omega-3 include seaweed, flaxseeds, chia seeds, and if you are not a vegetarian, fatty fish. Examples of fish highest in omega-3 include wildcaught mackerel, salmon, and sardines. Fatty fish are a very good source of omega-3 fatty acids and vitamin D. Both have been associated with an improved quality of deep sleep. In fact, one study in the journal *Sleep Medicine* found a positive association between levels of omega-3 fatty acids and sleep quality (Bjaele et al., 2018).
Do be careful of the quality of omega-3 and its source because it has to be refrigerated and sometimes the fish that are used can be toxic and the oil can go bad. I would not buy any basic grocery store omega-3 oil that is not refrigerated. This is one that I use from Menhaden fish. The vitamin D in omega-3 may also influence sleep-wake transitions, therefore it is recommended to include well sourced omega-3 fatty acids at dinner, and in your diet in general.
4. Oatmeal
Whole grain oatmeal regulates sleep-wake transition through the hormone melatonin. Besides this, the complex carbohydrates within it may cause an insulin-related discharge that promotes easy access for tryptophan into the brain. Consumption of a warm bowl of oatmeal before bed can make up a meal that is comforting and sleep-promoting. Why not have a small dessert of oatmeal or overnight oats with honey and a little bit of Chia seeds, banana and a few almonds? Try it and see if you’re sleep improves!
5. Warm Calming Drinks
Warm milk is on the oldest and most traditional sleep aid that high in amino acids and tryptophan. The fat will help to regulate your blood sugar throughout the night. You can also enhance it and make an anti-inflammation and calming turmeric Golden Moon Milk. The warm milk calms the nervous system and can be comforting. (Just please refrain from caffeine infused hot chocolate or adding cocoa powder, otherwise you might make the mistake that I made!)
Chamomile tea has amazing sleep-conducive properties. Chamomile is said to have antioxidants that induce sleepiness and stop insomnia. In fact, it was shown in the journal *Sleep* that participants who received chamomile tea had improved quality of sleep (Zick et al., 2011). It can be a relaxing habit drinking a glass before sleep as it may signal to your body that it is time to sleep. Celestial Seasonings offers the famous SleepyTime® Tea, infused with chamomile.
6. Bananas
Bananas are a very good source of both potassium and magnesium, known muscle relaxants that promote sleep. Besides, bananas also contain tryptophan, which is transformed into serotonin and melatonin in the body. As the research published in *The Journal of Nutrition* shows, a potassium-rich diet supports better quality of sleep (Santos et al., 2016). One will feel calm having a banana before bed. Don’t forget that we don’t have to eat boring bananas raw, if you fry them up with a tiny bit of honey and butter and caramelize them, they make an amazing and healthy dessert- that actually helps with sleep!
7. Tart Cherry Juice
Tart Montmorency Cherries are used to make tart cherry juice. Tart Cherry Juice contains high levels of phytochemicals including melatonin, which can support sleep. According to the *European Journal of Nutrition*, those who received tart cherry juice reported longer sleep and superior quality than controls (Howatson et al., 2012). You can easily try this sleep recipe by just drinking a small quantity of tart cherry juice before bed. You could also buy tart cherry juice as a supplement, and I personally take that every night since it has less sugar. Here is a good quality sourced one from the NOW company.
Conclusion
With these foods added to your diet, it may bring in increased quality and quantity of sleep. While individual reactions may vary, these foods generally help relax and support the body mechanisms for sleep. It is recommended to meet with your doctor or nutritionist to come up with a customized plan that is tailored to you. *The information containing this article is not intended to be replaced for professional medical advice.*
I recently requested a full GI panel series of lab tests to see if I have things like: food allergies, lactose intolerance, parasites (since I’ve traveled a lot in developing countries), h-pylori, SIBO and my general digestive health. If you’re having trouble sleeping, I highly recommend talking to a gastroenterologist and requesting a full panel of testing to see if there might be any gut issues. It’s equally important that these dietary modifications will be made in combination, for example, with other approaches toward healthy sleep, such as a regular sleep schedule and a sleep-conducive environment, basic CBT-I. By including these sleep-friendly foods in your diet, you may be able to take steps toward a healthier nighttime routine that may lead to much more restful sleep. Be Well and… Goodnight!
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References:
– Bjaele, J., et al. (2018). “Omega-3 fatty acids and sleep: a systematic review.” *Sleep Medicine*.
– Howatson, G., et al. (2012). “Tart cherry juice: a natural anti-inflammatory for the treatment of exercise-induced muscle damage.” *European Journal of Nutrition*.
– Santos, H. O., et al. (2016). “Dietary potassium intake and sleep quality: a population-based study.” *The Journal of Nutrition*.
– St Onge, M. P., et al. (2016). “Kiwifruit consumption improves sleep onset, duration, and efficiency in adults with sleep disturbances.” *American Journal of Clinical Nutrition*.
– Wienecke, T., et al. (2016). “The effects of magnesium supplementation on insomnia.” *Journal of Research in Medical Sciences*.
– Zick, S. M., et al. (2011). “Chamomile for insomnia: a systematic review.” *Sleep*.
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