Sleep Like A Baby When You Eat These 12 Foods

Can’t Sleep?

According to the National Sleep Foundation (NSF) about six out of ten Americans experience insomnia and sleep problems at least a few nights a week. Not surprisingly, this leads to an increase in the use of medication as a means to find relief (nearly 25% of the U.S. population). While good for assisting in sleep, these medicines come with another list of issues, including a hangover which can last into the next day, increase risk of car or work accident and impaired memory and performance on the job and at home. (1)

Fortunately, there are other, natural options to assist in sleep, including exercise, and breathwork. A balanced diet can also have a huge impact on the quality of one’s sleep. With that in mind, let’s first consider the following minerals and nutrients:

Magnesium

Magnesium is used in every cell and organ in the body. It contributes to bone health, as well as proper brain, heart and muscle function. Because magnesium blocks “excitable molecules” from binding to neurons, which results in a calmer nervous system, it is also an important mineral to help in promoting sleep. (2)

Melatonin

Melatonin is a hormone produced in the pineal gland at night. It’s job is to keep the biological time clock (circadian rhythm) working correctly. As we age, and with certain diseases, melatonin levels are lower, affecting the circadian rhythm and sleep patterns. (3)

Amino Acids Glycine and Tryptophan

There are studies that show the amino acid glycine and tryptophan, along with others, can help with sleep because of their inhibitory, or calming, functions (similar to magnesium above). (4)

Potassium

The science gets a bit complicated when considering the impact potassium has on sleep quality. In a nutshell, this mineral helps in the electrophysiological aspects of the sleep cycle and low levels can lead to insomnia. (5)

Calcium

Calcium is directly related to the balance and smoothness of the circadian rhythm. In fact, a study published in the European Neurology Journal fond that calcium levels in the body are higher during some of the deepest levels of sleep.(1)

12 Foods for Better Sleep

To be clear, both sleep and diet are very complicated processes affected by numerous factors, including – but not limited to – mental and physical health, socio-economic background, genetics. Still, we can draw some connections between diet and sleep and use the above information to help develop a diet that will support a healthy sleep routine.

Here is a list of some foods to consider adding to your diet if you are looking for a healthy natural way to improve sleep. Of course, if you are experiencing sever sleep issues, or feel unsure about how to incorporate this information into your daily routine, check with your medical provider or a licensed nutritionist. (6)

Sweet Potato

A great source of calcium, magnesium and potassium
Delicious baked, cut into thick french fries and baked, or sliced super thin like a chip, add a bit of olive oil and salt.

Almonds

Magnesium and tryptophan.
Try adding to a smoothie, grab a handful as a healthy snack, or even a bit of almond butter on some whole grain toast.

Hummus

Another good source of tryptophan.

Have a few ounces with some fresh veggies as a snack, also a great cream alternative when cooking pasta.

Walnuts

High in tryptophan and melatonin.
A handful as a snack or whipped into a smoothie, sprinkle a bunch into your favorite salad mix.

Bananas

Fantastic source of potassium and magnesium
Great for smoothies, mixed into yogurt, or even sliced on top of almond butter on some whole grain toast.

Cheese and Dairy

High in calcium which helps our body better use and regulate tryptophan.

Lots of possibilities here! Get creative and see what sparks your tastebuds!

Lettuce

High in lactucarium – not mentioned above, but an element found in lettuce known for its sedative properties.
Add some cheese and nuts and you’ve got a solid meal that can also help with sleep.

Brown Rice

Impacts insulin levels (making them rise) which results in sleepiness.
A great component to an evening meal when hoping to get a good nights sleep. Add any of the above ingredients to the dish and it can have a stronger sedative.

Miso Soup

Amino Acids necessary to produce melatonin.

A great way to end the day – a warm bowl of miso soup with some fresh veggies and tofu.

Fatty Fish

Fatty fish like salmon, halibut and tuna contain B6 which can help create serotonin and melatonin.
Grilled with a little lemon, olive oil, salt and pepper – delicious! Add a small side dish of brown rice or start with a bowl of miso to increase the sedative/relaxing feeling.

Cherries

A great source of melatonin
A handful with lunch or as a snack, or in a salad, will help to regulate melatonin levels and contribute to a good night’s sleep.

It’s a Process

Not to state the obvious, but adding a handful of nuts to your diet and eating salmon once a week is not how to “fix” a sleep issue. There are a number of factors to consider in sleep, and everyone is different. If including the above foods to your diet does not seem to help, perhaps there are other factors to consider: mental health, life stressors, daily habits/sleep hygiene. Consider what else can be affecting your sleep pattern and again, do not hesitate to contact a health care professional if you are having long-term, serious sleep troubles.