10 FOODS THAT CAN HELP YOU SLEEP BETTER

Food and sleep are two of the most crucial components of optimal health, along with exercise. There is no denying the link between activity and sleep or between diet and either one, but some foods can really promote sleep. You might only require a nighttime snack if you need to catch up on sleep. Here are 10 foods that have been scientifically shown to promote sleep.

1. Kale

This lush, dark green could be the best superfood. Kale also contains high levels of calcium and magnesium, two nutrients that support sleep, in addition to vitamins C and K, iron, and fibre. A fantastic approach to increase your intake of kale and get more sleep is to eat more of it.

Before Bedtime Tip: Although bitter on its own, kale can be added to many dishes like salads. If you’re wanting something with a little crunch, try snacking on some kale chips. You can either buy pre-made kale chips or make your own at home. 

2.  Honey

This sugary comfort food has a high glucose content and can put you to sleep. It has been demonstrated that honey prevents your body from producing the wakefulness neurotransmitter orexin. A 2020 study discovered that ingesting raw honey enhanced sleep quality. According to the study, consumers looking for natural or organic sleep aid can use raw honey instead of melatonin tablets.

Food Tip: Have a spoonful of honey or add it to tea, oatmeal, or toast. 

3.  Milk

It works, which is why drinking a glass of warm milk before bed is a classic. The hormone that promotes sleep, melatonin, is naturally present in cow's milk. Milk from cows that are milked at night has more melatonin, which is transferred to us when we drink milk before bed.

A glass of malted milk can work as well if a standard glass of milk doesn't exactly do the trick. Malted milk is prepared from a powdered mixture of sugar, malted wheat, malted barley, and wheat flour. Malted milk is thought to help with sleep since it contains vitamins B and D. According to one study, drinking malted milk before bedtime minimises sleep disruptions.

Food Tip: Before going to bed, drink some plain or malted milk. Or, eat some milk and cereal.

4.  Kiwi

In favour of more well-known fruits, this green tropical fruit is frequently disregarded. This tiny fruit is a potent source of vitamins and minerals that promote sleep. In one study, participants discovered that eating kiwis an hour before bedtime resulted in an extra hour of sleep. Kiwis are rich in serotonin and vitamin C, both of which are sleep-inducing substances.

Food Tip: Eat a kiwi with other tropical fruits, strawberries, or by themselves.

5.  Rice

One of the most popular foods consumed worldwide will aid in your ability to sleep. Rice is one example of a carbohydrate-rich food that is higher in sugar and is frequently debatable in terms of nutrition. While eating too much rice can damage your waistline, research indicates that it can also improve your sleep. Other carbohydrates with a high glycemic index, or those that quickly spike blood sugar, are linked to less restful sleep. According to a study, people who eat rice frequently sleep better than others who eat more bread and noodles.

Food Tip: For supper, prepare some stir-fries, and for dessert or a snack, enjoy some rice pudding.

6. Fatty Fish

Fish has long been praised for its positive effects on health. Fatty fish is an essential part of a heart-healthy diet since it is high in protein and vitamin D. A tin of sardines or a piece of salmon every now and then can also aid in sleep.

According to one study, people who ate salmon three times per week slept better overall than people who didn't. Additionally, the study discovered that fatty fish has significant levels of vitamin D and omega-3 fatty acids, which support serotonin production.

Food Tip: For dinner, grill up some salmon or another oily fish, or have a midnight snack of tuna from a can.

7. Nuts

Almonds, walnuts, and pistachios are some examples of tree nuts that are a great snack. These crispy snacks are excellent for promoting sleep. Melatonin, magnesium, and zinc—all substances found in nuts—can aid in sleep. According to one study, older persons with insomnia benefited from taking supplements containing the same ingredients that nuts do to promote sleep.

Food Tip: Before going to bed, eat a handful of your preferred tree nuts, or have some trail mix or mixed nuts as a snack.

8. Sweet Potatoes

This root vegetable provides a rich source of fibre, vitamins A, C, and B8. Magnesium, a mineral that is extremely effective when it comes to sleep, is also abundant in sweet potatoes. Magnesium has been demonstrated to speed up the process of falling asleep and enhance the quality of sleep.

There's a good reason why a slice of sweet potato pie or a large Thanksgiving meal can make you fall asleep. Sweet potatoes are a low-glycemic carb that have been shown to aid in sleep, in contrast to white potatoes and other simple carbohydrates.

Food Tip: Consider including sweet potatoes in your normal lineup of supper sides. This adaptable vegetable pairs well with a variety of cuisines and can be prepared practically any way you like.

9. Whole Grains

The advantages of whole grains for health are frequently discussed. Whole grains include foods like oats, barley, rye, quinoa, and spelt. Whole grains can aid in better sleep in addition to carrying antioxidants, iron, fibre, and decreasing cholesterol and the risk of cardiovascular disease. According to a 2020 study, postmenopausal women who consumed diets rich in whole grains were less likely to experience sleeplessness.

Food Tip: Before going to bed, eat some whole grain oats. Try making a sandwich or toast with sprouted grain bread for even more whole grains.

10. Tuna

This fish is high in protein and is also a good source of vitamins and minerals, including vitamin B6, which has long been known to promote sleep. Increasing your tuna intake can help you receive this important vitamin and improve your sleep. Melatonin and serotonin are both produced with the help of vitamin B6.

Food Tip: Have some tuna salad and crackers or a tuna sandwich on whole grain bread. 

Activities that Promote Good Sleep Hygiene

All humans require sleep. However, it might be challenging for many people to consistently get a decent night's sleep. You may have daytime fatigue if you don't get enough sleep. We often ignore the role of a comfortable mattress in our sleep routine. Ideally, one should replace the mattress every 6 - 8 years. If you’re planning to buy mattress online, then choose the one that suits your body type, sleeping position, and material preference. 

MORNING

Aim to wake up at the same time each morning and go to bed at the same time each evening. This will help your body regulate its systems and promote good health. When you wake up, get some natural light as soon as you can. This helps reset your internal clock and overcome any groggy feelings.

DAYTIME

Eat healthy food at regular intervals and take in some exercise. Moving your body can really help improve the quality and quantity of nighttime sleep. Check how much water you drink, so you are adequately hydrated. Avoid caffeine in the late afternoon and evening.

EVENING

Implement a relaxation period before bedtime. Don't rely on alcohol to get to sleep. Avoid exercise for two hours before bedtime. Ensure your bedroom looks and feels relaxing. Do you need to clean and declutter? Consider writing your thoughts in a journal. List some events from your day you enjoyed: which you feel grateful for.

NIGHTTIME

Ensure your room is dark, cool, and quiet. Make sure you’re sleeping on  a comfortable and supportive mattress. Avoid using devices (bright screens) if you wake up during the night. Ensure clocks are turned away, so if you wake during the night you won't 'watch the clock' and increase anxiety levels.