The Link Between Food and Sleep
12 everyday foods that can help you sleep.
Solid sleep supports everything from your mood to your immune system, but
more than a third of us aren’t getting the recommended minimum 7 hours at
night. One way to get into the swing of better sleep? Try adding mineral-rich
foods that boost production of melatonin, a hormone that regulates sleep.
Research shows that certain foods pack sleep-promoting properties that can
meaningfully improve your rest. Here are 12 of them:
Watermelon. Dehydration undermines your ability to fall and stay asleep – and
zaps your overall energy levels. Eating water-rich fruit like watermelon helps
you hydrate and eliminates hunger pains thanks to its high fiber. Cantaloupe,
pears, apples, and oranges work the same way.
Sweet potatoes. These colorful root vegetables are packed with potassium,
magnesium, and calcium, which support the body’s production of the
melatonin that helps you relax. Try tossing slices with olive oil and a pinch of
sea salt, then roasting in the oven until starting to carmelize.
Milk or soy milk. Turns out there’s some science behind warm milk at
bedtime. But if you don’t drink cow's milk, you won’t miss out: Soy milk is full
of magnesium, a mineral linked to deeper sleep, and is a great source of
vitamin A and calcium, nutrients that support mechanisms linked to sleep.
One large 2019 study found that people getting too little calcium, magnesium,
and vitamin A slept less time compared to people getting adequate amounts
of those nutrients.
Herbal tea. You might not be surprised to see herbal tea make this list.
Chamomile tea is particularly good for calming nerves and settling your
stomach before bedtime.
Pistachios. These soft nuts are laced with protein, vitamin B6, and magnesium
– key contributors to better sleep.
Oatmeal. A warm bowl of porridge is not only relaxing, but it also boosts
insulin production in the same way as whole-grain bread. The natural rise in
blood sugar makes you feel sleepy. What’s more, oats are also rich in
melatonin, the powerful sleep hormone. Prepare them with milk or plant-based
milk – and stir in some sleep-supporting nuts like pistachios or walnuts – for
added nutrients.
Almonds. These protein-rich nuts are packed with tryptophan and magnesium,
both of which naturally slow muscle and nerve function while steadying your
heart rhythm. Almond or peanut butter also works. Spread it on wheat
crackers, a banana, or sweet potato slices for a bedtime snack.
Cherries. This high-antioxidant fruit is a rich source of the melatonin that
helps regulate your sleep cycle. One 2018 study found cherries increased
sleep quality and duration.
Salmon. "Salmon stands out for being one of the few foods that provide a
meaningful amount of vitamin D," says Samantha Cassetty, M.S., RD, a
nutrition and wellness expert and co-author of Sugar Shock. Research has
confirmed vitamin D plays a role in regulating sleep. In another study, after
consuming s, participants who ate salmon three times a week for five months
had better sleep and higher vitamin D levels than those who didn’t. Vegans
and vegetarians can opt for mushrooms, which also boast a high level of this
key vitamin.
Dark chocolate. Among its many health benefits, dark chocolate contains
serotonin, a compound that relaxes your body and your mind. One or two
small squares can be a perfect evening treat.
Bananas. Who knew this humble fruit was an on-the-go pharmacy? The
magnesium and potassium in bananas function as gentle, natural muscle and
nerve relaxants. On top of that, they’re jammed with vitamin B6, which
converts tryptophan into serotonin, increasing your body’s relaxation even
more.
Try adding more of these foods to your diet and see if you find yourself drifting
off more easily!