For many of us, a deep slumber doesn’t come easily. You battle to keep your eyes open throughout the day only to lie awake at night unable to feel the sweet embrace of sleep. Or, you fall asleep easily only to awaken at 3am and spend the early hours of the morning tossing and turning before resorting to an aimless Insta scrolling sesh. And, just as your eyelids finally start to feel heavy, your alarm blares, signalling the start of a new (and exhausting) day.
While many of us are familiar with the cardinal beverage-related sleep rule of no coffee after 2pm, diet (along with lifestyle, environmental, and physiological factors) is intrinsically linked with our quality of sleep. What we eat during the day and particularly before bed can play a large role in our ability to fall and stay asleep.
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So without further ado, these are the foods you should eat for a good night’s sleep.
1. Fatty fish
Fatty fish like salmon, tuna, sardines, or trout are rich in vitamin B6, which is required to produce the sleep hormone melatonin. Plus, fatty fish contains vitamin D and omega-3 which contribute to better sleep quality and higher levels of concentration and alertness during the day.
2. Tart cherries
Perhaps a surprising food to promote sleep, tart cherries contain high amounts of melatonin. The primary hormone involved in our sleep cycle, melatonin plays a crucial role in regulating our circadian rhythm. While our bodies naturally produce melatonin, in the case of chronic insomnia or sleep disorders, consuming melatonin and melatonin-producing foods can be beneficial. Try snacking on a handful of tart cherries (which have higher melatonin levels than sweeter varieties) as an after-dinner snack.
3. Pistachios
Like tart cherries, pistachios are high in sleep-promoting melatonin, as well as vitamin B6 and magnesium, the latter of which works to relax your muscles and calm the nervous system down, preparing your body and mind for sleep.
4. Bananas
Rich in magnesium, potassium, and tryptophan, bananas make the ideal sweet bedtime snack. The amino acid tryptophan can be converted to both serotonin and melatonin, allowing it to have a positive impact on both your mood and sleep.
5. Almonds & walnuts
Rich in magnesium, melatonin, and tryptophan, almonds and walnuts are an ideal addition to any diet.
6. Chamomile tea
As the sun goes down, swap your caffeine for a cup of chamomile tea. Thanks to the antioxidant apigenin, chamomile tea contains a sedative effect that can decrease anxiety and initiate sleep.
7. Leafy greens
Recommended for pretty much everything, leafy greens like spinach and kale are high in iron and calcium. Calcium helps the brain produce tryptophan, which in turn produces the sleep hormone melatonin.
8. Chickpeas
In salads, roasted, or blended into hummus, chickpeas can be a beneficial addition to your diet due to their high vitamin B6 and tryptophan content.
Words by AR Staff
Feature image courtesy of Susan Wood
