The human body requires a good night’s sleep in order to function optimally and stay healthy. A peaceful and relaxing slumber can boost the health of the brain, enhance digestion, and fortify the immune system along with reducing the risk factors that contribute to the development of countless chronic ailments, such as cancer, diabetes and heart disease.
Experts and doctors widely recommend every single individual to enjoy at least 8-9 hours of uninterrupted quality sleep every night, however, sadly, most people struggle to fall asleep for even 4 hours, while many find it difficult to sleep at all.
The good news is, there are several natural remedies to enjoy a good night’s sleep by naturally promoting sleepiness and helping your body relax. Whether you’re dealing with insomnia or some other sleep disorder, making some teeny tiny changes to your diet and consuming foods that naturally boost sleep-enhancing nutrients can help you counter the symptoms of sleeplessness and enjoy uninterrupted sleep throughout the night.
We’ve picked out 13 powerful sleep-promoting superfoods that you can consume before going to bed in order to enjoy improved sleep quality.
Here, take a look:
Almonds are an incredibly popular kind of tree nut that pack up countless health benefits and a powerful concentration of countless essential minerals. All you need is one-ounce of almonds to provide a whopping 32% of your daily dosage requirement for manganese, 17% for riboflavin, and 14% for phosphorus.
Research reveals that consuming almonds regularly is directly linked with reduced risk factors of several chronic ailments, including heart disease and type 2 diabetes. This is due to their powerful concentration of the incredibly healthy monounsaturated fats, potent antioxidants and fiber. Researchers also claim that almonds aid in enhancing sleep quality.
Basically, almonds, like most other kinds of nuts, pack up an incredibly rich dose of melatonin, the sleep-regulating hormone. Moreover, almonds are incredibly rich in magnesium, and a one-ounce serving can provide you an impressive 19% of your daily dosage of this essential mineral. Research reveals that consuming sufficient amounts of magnesium aids in enhancing sleep quality, especially amongst those who are suffering from insomnia.
Researchers believe that since magnesium aids in lowering inflammation, it is also capable of promoting sleepiness. Furthermore, it also aids in lowering the levels of cortisol, the stress hormone that interferes with our body’s ability to fall asleep. However, keep in mind that there is a lack of sufficient research to examine the role of almonds specifically related to sleep problems.
A study attempted to analyse its affects by administering 400 mg of almond extract to a sample of rats. The results revealed that the rats slept much longer and considerably deeper than those who didn’t consume the extract. Even though it highlights the sleep-enhancing potential of almonds, human-based studies are required to fully validate these claims.
However, you can always try eating a handful of almonds, no more than one-ounce, before going to sleep to see if they help you fall asleep fastly or not.
Turkey is not only one of the most scrumptious of meats, but it is also loaded with countless essential nutrients. It is extremely high in protein, and all you need is a one ounce serving to pack up an impressive 4 grams of protein, which is incredibly essential to promote muscle strength, along with regulating the appetite.
Moreover, turkey is also an excellent source of several vitamins and minerals. A one-ounce serving of turkey can provide you 5% of your daily dosage requirement of riboflavin, 9% for selenium and 5% for phosphorus. Many experts recommend turkey is an amazing food to consume before sleeping as it is capable of promoting drowsiness, however, no scientific research has yet emerged to analyse the role of turkey in specifically improving sleep quality.
Having said that, it is still essential to understand that turkey does contain certain elements that tend to make certain individuals drowsy after consuming it. Basically, turkey contains tryptophan, an amino acid that boosts the production of melatonin, the sleep-regulating hormone. Furthermore, the protein found in turkey also adds up to its ability to promote drowsiness. Scientific research also validates the claim that consuming mindful portions of protein before sleeping can aid in enhancing sleep quality, along with reducing night-time waking so you can sleep throughout the night.
Even though more research is required in order to specifically understand the role played by turkey in enhancing sleep, it is highly advisable to add this nutritious meat to your sleep-improvement diet.
An extremely rich source of tryptophan, milk aids in enhancing the sleep quality and duration of elderly individuals. In order to experience effective results, it is best to pair it up with regular exercise and melatonin.
4. Chamomile Tea
For centuries, chamomile tea has remained one of the most popular herbal teas that provide multiple health and therapeutic benefits. Research reveals that it packs up an incredibly rich concentration of flavones, a kind of antioxidants that aid in lowering inflammation that leads to the development of several chronic ailments, including heart disease, cancer and diabetes.
Research suggests that consuming chamomile tea aids in fortifying the immune system, countering the symptoms of depression and anxiety, along with enhancing the health of the skin. Moreover, chamomile tea also boosts a unique concentration of essential nutrients that aid in promoting improved sleep quality.
Basically, chamomile tea is extremely rich in apigenin, a powerful antioxidant that binds to certain receptors within our brain, which aids in inducing drowsiness and countering the symptoms of insomnia.
Researchers attempted to examine these claim by administering 270 mg of chamomile extract twice each day to a sample of 34 adults over a period of 28 days. The results revealed that these participants fell asleep 15 minutes quicker than the participants who didn’t consume the chamomile extract, along with experiencing lesser wakening during the night.
Another research revealed that women who consumed chamomile tea for a period of two weeks experienced significant improvements in their sleep quality as opposed to the women who didn’t. Moreover, they also had lesser symptoms of depression, which usually tends to occur with insomnia and sleeping problems. Hence, consuming chamomile tea is definitely worth the effort of brewing for it can truly work wonders at enhancing your overall sleep quality.
Much like rice, oatmeal packs up a lot of carbohydrates, and it aids in promoting drowsiness and sleepiness when you eat it right before getting into bed. Moreover, oats are a rich source of melatonin, which also promotes sleep.
Kiwis are extremely low in calories and they pack up a powerful concentration of countless essential nutrients. One medium-sized kiwi is loaded with an incredibly high dose of nutrients, providing you an impressive 117% of your daily dosage requirement for vitamin C and 38% for vitamin K at the cost of no more than just 50 calories.
It also packs up a rich dose of potassium and folate, along with providing multiple trace minerals. Moreover, consuming kiwis is extremely beneficial for boosting the health of the digestive system, lowering inflammation and reducing cholesterol levels. Kiwis are capable of exhibiting these benefits due to their powerfully high concentration of fiber and carotenoid antioxidants.
Several studies reveal that they are one of the best fruits to eat before bedtime for they aid in enhancing sleep quality. Researchers attempted to examine these benefits by conducting a four-week study amongst a sample of 24 adults who consumed two kiwifruits at least one hour before going to sleep every night. The results revealed that the participants who consumed kiwifruit fell asleep 42% faster than the participants who didn’t eat anything before going to bed.
Furthermore, these participants also experience a 5% improvement in their ability to sleep without waking up throughout the night, along with increasing their total sleeping time by 13%. Researchers explain that since kiwis pack up a rich concentration of serotonin, a brain chemical that regulates our sleep cycle, it packs up powerful sleep-enhancing benefits.
Researchers also suggest that kiwis contain a plethora of powerful antioxidants, particularly carotenoids and vitamin C, which aid in promoting sleep and relaxation, along with reducing inflammation throughout the body.
There is need for more extensive research to fully determine the role of kiwis in improving sleep quality. However, it is highly advisable to make a habit of devouring at least one or two medium-sized kiwis before going to sleep as it will help you fall asleep quickly and enjoy a long peaceful slumber without waking up.
7. Cottage cheese
Cottage cheese packs up an incredibly high concentration of casein, which is basically a milk-based protein that is popular for its ability to conduct muscle repair and growth overnight if you consume it right before hitting the bed.
8. Tart Cherry Juice
Tart cherry juice has become increasingly popular because of its countless health benefits, and it’s incredibly rich concentration of several essential nutrients. All you need is an 8-ounce serving of tarty cherry juice to fill you up with an impressive 62% of your daily dosage requirement for vitamin A, 40% for vitamin C and 14% for manganese.
Moreover, this delicious juice is incredible rich in powerful antioxidants, such as flavonols and anthocyanins. Antioxidants aid in shielding our cells from the damaging symptoms of inflammation, which promote the development of chronic ailments, such as heart disease and diabetes.
Research reveals that tart cherry juice also aids in promoting drowsiness to help you fall asleep faster, and it has been extensively studied for its abilities to counter and eliminate the symptoms of insomnia. Therefore, experts widely recommend the consumption of tart cherry juice before getting into bed as it will aid in enhancing sleep quality.
Basically, tart cherry juice packs up a rich concentration of melatonin, which is basically a hormone that regulates the internal clock within our brain, sending our body signals of drowsiness and sleepiness. Its potent sleep-promoting effects are bound to make you enjoy a deep and peaceful slumber.
Recently, two studies attempted to study the benefits of consuming 8 ounces of tart cherry juice twice a day amongst a sample of adults over a period of two weeks. The adults who had consumed tart cherry juice reported to have slept around an hour and a half longer than those who didn’t, along with enjoying improved sleep quality.
However, researchers believe that more research is required in order to completely understand the role of tart cherry juice in preventing insomnia and enhancing sleep patterns. But adding this savoury and nutritious beverage to your daily diet, particularly your post-dinner routine, will definitely help you eliminate those awful struggles of going to sleep.
9. Fatty Fish
Fatty fish, such as tuna, salmon, mackerel and trout, are packed with countless healthy benefits because of their super-powerful concentration of several essential nutrients. They are extremely beneficial for their incredibly rich concentration of vitamin D. all you need is a 100 gram serving of salmon to fill up your body with nearly 990 IU of vitamin D, which is more than a whopping 50% of your daily dosage requirement of this vitamin.
Moreover, fatty fish are extremely rich in the heart-healthy omega-3 fatty acids, particularly DHA and EPA, which are both incredibly effective at fighting off the symptoms of inflammation. Omega-3 fatty acids also shield the heart against countless ailments and strokes, along with fortifying the health of the brain.
Fatty fish provide the unique and powerful combination of vitamin D and omega-3 fatty acids that is potent enough to promote improved sleep quality as both these nutrients aid in raising the production of serotonin, a sleep-enhancing brain chemical.
A recent study attempted to examine the benefits associated by consuming salmon. The results revealed that men who consumed 300 grams of Atlantic salmon thrice a week for a period of six months reported to be able to fall asleep 10 minutes faster than the men who consumed beef, pork of chicken. Researchers explain that salmon exhibited these effects due to its powerful concentration of vitamin D. The participants who consumed salmon had higher levels of vitamin D in their body, which brought about an enhancement in their sleep.
All you need is a mindful portion of fatty fish before you sleep to aid your brain in falling asleep faster, and enjoying deep sleep for longer hours. However, more research is required to fully understand the abilities of fatty fish in enhancing sleep quality.
Bananas are also packed with tryptophan along with being an excellent source of magnesium. Both these nutrients aid in boosting our sleep quality to help us get a good night’s rest.
Walnuts are an extremely famous kind of tree nut that stock up a rich abundance of countless essential nutrients. They are undoubtedly one of the powerhouse superfoods, providing our body more than 19 vitamins and minerals. All you need is a 28 gram serving of walnuts to load up a whopping 2 grams of fiber without even preparing a meal.
Walnuts are incredibly rich in energizing minerals, including phosphorus, manganese, magnesium and copper. Moreover, they also pack up a rich concentration of healthy fats, including the omega-3 fatty acids and linoleic acid. A one-ounce serving of walnuts can provide an incredible 4 grams of protein, which is highly effective at lowering our appetite and promoting weight loss.
Research reveals that walnut consumption is also beneficial for strengthening the heart, and they are also capable of lowering high cholesterol levels, which happen to be one of the greatest risk factors that lead to the development of heart disease. Furthermore, consuming walnuts also enhances our sleep quality for they are one of the richest food-based sources of melatonin, an essential sleep-regulating hormone.
Experts believe that the rich concentration of omega-3 fatty acids found in walnuts also promotes quality sleep. They are also loaded with ALA, a potent form of omega-3 fatty acid that converts itself to DHA when it reaches the body. DHA aids in raising the development of serotonin, which a brain chemical that improves our sleep.
However, there is need for further evidence to support the sleep-enhancing claims that several experts make about walnuts. Truth be told, there is no study that specifically focus on the benefits of walnut consumption at improving our sleep. However, if you’re having struggle while getting a good night’s sleep, just grab a handful of walnuts and munch on them as you try to relax yourself. Their rich concentration of melatonin and healthy fats is bound to help you sleep.
12. Passionflower Tea
For centuries, Passionflower tea has been extremely popular amongst traditional and herbal medicine practitioners for its countless health benefits. Modern science also regards this powerful herbal tea for its rich concentration of flavonoids, which are powerful antioxidants that aid in lowering inflammation, eliminating the risk factors of heart disease and enhancing our immunity.
Moreover, researchers also believe that passionflower tea is extremely beneficial at combatting and reducing anxiety. This is because of its rich concentration of apigenin, a potent antioxidant that generates a calming effect by influencing certain receptors within the brain.
Research reveals that consuming passionflower tea increases the development of an essential brain chemicals, GABA, which words to prevent the production of certain brain chemicals, like glutamate (62), which generate stress.
Passionflower tea boost powerfully potent calming effects that also aid in improving our sleep, therefore, it is beneficial to sip on a cup before you go to sleep. Researchers attempted to examine the sleep-enhancing benefits associated with passionflower tea by conducting a seven-day experiment with a sample of 41 adults. Each day, the participants were given a cup of passionflower tea right before going to bed. They rated a significant improvement in their sleep quality after consuming the tea.
Even though there is need for further research in order to fully understand how passionflower tea is capable of improving sleep, it is highly advisable to stock up this magical brew for its countless health benefits and calming effects.
13. White Rice
White rice is a very popular kind of grain that is commonly consumed in many countries across the globe. Experts believe that the greatest difference between brown and white rice is the fact that white rice is consumed after the removal of the bran and germ, which causes its concentration of antioxidants, fiber and other nutrients to deplete considerably.
However, white rice still provides us a sufficient concentration of certain minerals and vitamins. All you need is a 3.5 ounce serving of white rice, which is equivalent to a 100 grams, to pack up 14% of your daily requirement of folate, 11% thiamin and a whopping 24% of manganese.
White rice also stocks up a rich concentration of carbohydrates, and it provides 28 grams carb in every 100 gram serving. Due to its lack of fiber and rich carb concentration it boosts a high glycemic index, which is basically a measure of how fast a food item can raise your blood sugar levels.
Experts suggest that consuming foods that have a high glycemic index, like white rice, a couple hours before going to sleep can actually aid in enhancing sleep quality to help you rest completely. A recent study attempted to analyse the sleeping habits of 1848 participants on the basis of their consumption of bread, white rice and noodles. The results revealed that those who consumed white rice regularly experienced better sleep, along with being able to sleep for longer hours.
Research also suggest that consuming white rice at least an hour before hitting the bed is the most effective way of improving sleep quality and duration. However, despite its benefits of improving sleep quality, it is advisable to consume it with moderation as it lacks essential nutrients and fibers along with being rich in carbs and calories.
Conclusively, it is essential to understand that there are countless foods that boost certain nutrients that are capable of promoting sleep quality and enhancing sleep duration, however, many have not yet been extensively studied for their sleep-related benefits. The human body requires sufficient hours of sleep in order to function effectively and stay health. Luckily, nature has provided us a plethora of food items that boost powerful sleep-regulating hormones and certain brain chemicals, such as serotonin and melatonin.
Moreover, certain foods pack up rich concentration of antioxidants and nutrients, like magnesium, which are highly effective at improving sleep by aiding in falling asleep quickly and staying asleep for much longer. However, keep in mind that in order to reap all these sleep-inducing benefits, you must consume these foods at least 2-3 hours before you get into bed. You see, eating right before going to bed can cause certain digestive problems, especially acid reflux.
Even though more extensive research is required to fully understand the role that each food item and their specific nutrients play in improving our sleep quality, but since their effects are tried and tested, it’s highly advisable to add them to your daily diet.