Author: Isa Usmanov
November 10, 2023 / Image by Tangerine Newt from Unsplash
Do you find it challenging to get a full night's sleep? You're not alone—nearly 45% of adults fail to achieve a healthy sleep, a troubling statistic that raises serious health concerns. But what if a simple tweak to your diet could be the key to unlocking better sleep? [1]
In this article, we delve into the compelling science behind how nutrition affects sleep quality. If you're ready to improve your nights and energise your days through the foods you consume, keep reading for insights that could be a game-changer for your sleep health.
False thought leaders
Ever felt desperate for a good night's sleep and considered taking that glass of wine because a someone told you it could help? [2] Well, you might want to think twice. While it's easy to be swayed by seemingly science-backed claims, the reality is far more nuanced. In the age of information overload, not all advice is created equal. Some suggestions for improving sleep come from studies with questionable integrity—funded by the very industries that profit from their findings. Others may advocate for substances like alcohol, which may actually undermine your sleep quality in the long run [3].
But we get it—navigating the maze of conflicting information about sleep and nutrition can be daunting. That's why we want to make it simpler for you. In this article, we'll distill it down to the essentials: what to eat and what to avoid for a restful night's sleep. But we're not just providing lists; we're giving you science-backed reasons that explain why certain foods can either be your ally or enemy in the quest for quality sleep.
Top 5 Nutritional Choices for Better Sleep
Bananas: The Melatonin-Boosting Snack
Loaded with magnesium and natural sugars, bananas are more than just a convenient snack. The magnesium helps relax your muscles, while the natural sugars aid in increasing your melatonin levels, the hormone responsible for regulating sleep. So next time you're craving something sweet before bed, reach for a banana to nourish your body and help you ease into a restful night's sleep.
Walnuts: The Healthy Fat with Sleep-Boosting Perks
Not just a crunchy delight, walnuts are a double whammy of healthy fats and high melatonin content. Munching on a few can pave the way for a night of undisturbed slumber. Beyond their reputation for being heart-healthy, walnuts offer a unique blend of omega-3 fatty acids and high melatonin content. This powerful combination not only promotes uninterrupted sleep but may also enhance your overall brain health. Incorporate a handful into your evening routine, and you'll be doing more than just satisfying a crunchy craving.
Photos by Mockup Graphics on Unsplash
Montmorency Cherries: The Melatonin-Packed Superfruit
Tart cherries, specifically the Montmorency variety, go beyond just being a tasty snack. Packed with antioxidants and a significant amount of melatonin, these cherries have the scientific backing to help improve the quality of your sleep. Make them a regular part of your diet to experience longer, more restful nights.
Milk: The Time-Honored Sleep Inducer
Milk is more than a childhood staple; it's a time-tested sleep aid for adults too. Rich in both calcium and tryptophan, these elements work in tandem to help your brain produce melatonin. If you're on a plant-based diet, don't fret—calcium-fortified non-dairy milks offer a similar sleep-enhancing benefit.
Raw Honey: The Sweet Sleep Enhancer
If you think honey is just for sweetening your tea, think again. The natural sugars in raw honey help stimulate melatonin production, while simultaneously inhibiting the production of orexin, a neurotransmitter that keeps you alert. That makes honey a fantastic addition to a calming cup of hot water, setting the stage for a soothing, restful sleep.
What to Avoid for a Good Sleep
Alcohol
Drinking alcohol might make you feel sleepy at first, but it actually messes up the quality of your sleep. For men, studies have shown that more drinking leads to worse sleep and more problems like snoring. Even for women, daytime tiredness was linked to drinking. So, if you're looking for a good night's sleep, it's better to skip the booze [2].
Spicy food
Eating spicy food before bed can mess with your sleep. The heat from spices raises your body temperature, which makes it harder for you to settle down and get into a deep sleep. Studies have shown that people who eat spicy food close to bedtime spend more time awake during the night. So if you're craving something spicy, it's better to have it earlier in the day [4].
Photo by Alexander Schimmeck on Unsplash
Fat, Unhealthy Food
Eating a diet high in fat and sugar may not change how long you sleep, but it can affect the quality of your sleep. Studies have found that this kind of diet can reduce the restorative aspects of deep sleep, making your rest less beneficial for your body and mind. If you're aiming for a more rejuvenating sleep, it's better to stick with foods low in fat and sugar [5].
Conclusion
In the quest for better sleep, nutrition plays an indispensable role that often gets overlooked. While there's no one-size-fits-all approach, focusing on certain food choices like bananas, walnuts, Montmorency cherries, milk, and raw honey can serve as natural aids to enhance the quality of your rest. On the flip side, it's crucial to be mindful of what to avoid. Alcohol, spicy foods, and a diet high in fat and sugar can significantly hamper the restorative quality of sleep, making you feel less refreshed the next day. By paying attention to your dietary choices, you can take an active step toward improving not only your sleep but also your overall well-being. So, make the smarter choice tonight; your body and mind will thank you in the morning.