health. Having a good night’s sleep is one of the things that is important for good health. However, our modern lifestyles can prevent us from getting enough sleep, which can make us tired and more likely to develop chronic health problems. There is good news regarding sleep improvement according to the latest research. You can take certain steps, such as changing your diet and what you drink, to improve your sleep.
The Sleep Deprivation Epidemic
Many people around the world are making the decision to get less sleep every day. This means that approximately 70 million Americans have some sort of sleep disorder. About 45 million Europeans have a diagnosable sleep condition, which is about 6 percent of the population. Insomnia rates in industrialized countries range from 10 to 30 percent.
Not getting enough sleep can have big impacts on our physical and mental health, beyond just making us grumpy or distracted before our morning coffee. The list of medical risks that increase when we don’t get sufficient restorative sleep on a regular basis includes hypertension, type 2 diabetes, obesity, depression, heart attack, dementia, and stroke. There is also an increased risk of auto accidents and mental health challenges.
Food (and Drinks) for Better Sleep
Thomas Edison hated sleep. Sleeping, he argued, was unproductive, while working was productive. He begrudgingly gave himself four hours of sleep per night and demanded that his employees do the same. His argument was that in order to succeed in a world that is constantly advancing technologically, one must be willing to stay awake for long hours.
Edison’s legacy is still with us in two ways. The idea of “manly wakefulness” is still common in our culture, especially when we admire startup founders who work for long hours without sleeping, for years at a time, until they create the next big company.
Edison’s laboratory invented the lightbulb, which has helped people stay awake for longer hours.
Although Edison himself was productive and lived until he was 84, this does not mean that sleep deprivation is not harmful. According to Edison’s wife, Mina, he was a very health-conscious vegetarian. In light of this, it seems appropriate that we start this discussion of how lifestyle choices, specifically food and drink, can aid in better sleep, with the example of Thomas Alva Edison.
We are giving you food and drinks that will help you sleep better.
Non-caffeinated hot drinks
A compound that clearly impacts sleep is caffeine. If you drink caffeinated drinks like coffee before bed, it might make it harder for you to fall asleep and reduce the quality of your sleep — especially if you’re sensitive to caffeine.
Check out this article for more information about caffeine.
A number of caffeine-free hot drinks before bed have been linked with improved sleep; however, it is unclear how much sleep is actually improved.
Based on limited evidence, the following teas have been linked with improvements in sleep:
camomile tea (10, 11)
passionflower tea (12, 13)
low-caffeine green tea (14)
Some evidence suggests that hot milk may promote sleep.
Dairy
Dairy products, such as milk, are associated with improving sleep quality for people of all ages, from toddlers to older adults. The belief that milk and dairy help you sleep is thought to be because they contain tryptophan.
A study from 2019 found that athletes who drank more milk had better sleep quality during training periods. The study found that consuming milk or cheese may help with falling asleep if the person is also engaging in physical activity for leisure.
There is evidence that suggests that different types of milky drinks also have an effect. For example, a study found that drinking a milk and honey drink twice a day for 3 days improved sleep in patients undergoing coronary care (18).
A study from the 70s found that consuming a hot malted milk drink before bed was associated with less restlessness overnight in young adults and longer, less broken sleep in older adults.
Carbohydrates can help tryptophan to cross the blood-brain barrier by increasing the availability of tryptophan in the milk.
Foods that contain tryptophan
Tryptophan is an amino acid known for its ability to promote sleep by aiding in the production of serotonin and melatonin.
Tryptophan supplements could improve sleep quality (21). The evidence linking tryptophan-containing foods to improved mood isn’t very strong.
We get tryptophan in most high-protein foods. Dairy products contain tryptophan, which has been linked to better sleep.
Fish contains tryptophan which has been linked to better sleep. The vitamins and omega-3 in fish may help protect against Alzheimer’s disease.
Some additional foods that contain Tryptophan
- Turkey (light and dark meat)
- Chicken (light and dark meat)
- Whole and 2% milk
- Wheat and white bread
- Semisweet and sweet chocolate
- Canned tuna
- Cheddar cheese
- Peanuts
- Oats
- Bananas
- Apples
- Prunes
Glycemic index
The glycemic index is a way of measuring how much of a spike in blood sugar levels a food containing carbohydrates will cause. A higher GI means that the food will cause blood sugar levels to rise more quickly.
Despite some conflicting evidence, consuming high-GI foods, especially white rice, has been associated with better sleep and falling asleep more quickly.
This increase in tryptophan availability may be related to the increased consumption of carbohydrates (26).
Foods containing melatonin
There have been limited studies done on the effects of individual foods that contain melatonin, the sleepy hormone.
There is a significant amount of melatonin in tart cherry juice, and a few studies suggest that drinking this juice may improve sleep quality.
The study found that eating 10 almonds a day reduced insomnia. Almonds contain magnesium which may impact sleep.
Magnesium
This mineral has been found to have a calming effect by activating the parasympathetic nervous system, which controls the body’s involuntary “rest and digest” functions.
Magnesium may also impact melatonin levels (33).
Some studies have found a link between magnesium levels and sleep quality, and magnesium supplements may improve sleep. Although more research needs to be conducted, the current data suggest that there may be a correlation between the two factors.
Research has shown that foods containing magnesium, such as nuts, seeds, and oats, may improve sleep quality. However, more research is needed to confirm these findings.
Kiwis
A small study from 2014 that lasted 4 weeks found that eating 2 kiwis an hour before bed led to a 42% faster sleep onset. In addition, it improved sleep length and sleep quality (35).
The positive effect kiwis have on mood could be due to the antioxidants or serotonin they contain.
This study only looked at a small number of people, so more research is needed to investigate this possible connection.
Recipes for Better Sleep
Eating and drinking the right things can help improve your sleep quality, and following good recipes can help you make those foods!
Toast some pistachios and cherries and add them to your overnight oats for a delicious morning treat. You may feel rested after eating a dinner of Simple Kung Pao Tofu with Broccoli, which is rich in isoflavones and melatonin, followed by some Sweet and Nutty Oat Milk with Cinnamon Spice.
These Pumpkin Seed Poppers will make a great appetizer or snack and can help you sleep better too.
This soup contains a variety of nutrient-dense and sleep-supporting ingredients. Here’s to sleeping soundly and peacefully!
1. Toasted Pistachio and Cherry Overnight Oats
There is nothing better than a good night’s sleep. However, if you cannot get a good night’s sleep, the next best thing would be to take a nap. Wouldn’t it be great to wake up feeling well, knowing that a delicious breakfast is waiting for you? Right, so feeling great and having a ready-to-eat breakfast are both things that you want. Cherries and pistachios are a culinary match made in heaven, giving traditional oatmeal a flavor and texture lift, not to mention that tart cherries contain melatonin and tryptophan and pistachios contain isoflavones and magnesium — all nutrients that support normal sleep rhythms.
2. Greens and Beans Soup
Soup has a naturally calming and soothing effect, creating a relaxed atmosphere that is perfect for sleep. This plant-powered soup contains complex carbohydrates, fiber, magnesium, and isoflavones, all of which support sleep. This soup has received great reviews from those who have tried it!
3. Pumpkin Seed Poppers
These small appetizers have several ingredients that can help with sleep, like brown rice, pumpkin seeds, and oats. This dish is rich in fiber, magnesium, and tryptophan, and has a great deal of flavor. These bowls can be quickly prepared if you have leftover brown rice or quinoa and roasted red peppers. This is a fun food alert! The flavors might remind you of pizza!
4. Simple Kung Pao Tofu and Broccoli
Broccoli for better sleep? You bet! The melatonin in this recipe’s crucifer and peppers, as well as the tofu’s isoflavones, can all help lead to a good night’s sleep. This dish is a combination of sweet, savory, and spicy, making it super satisfying.
5. Sweet and Nutty Oat Milk With Cinnamon Spice
Pretend that you are about to relax for the night with a cup of oat milk with cinnamon. Imagine taking a deep breath and exhaling all of the stress from your day. With each sip, you go deeper into relaxation. If you want to sleep soundly, establish a bedtime ritual. Oats contain high levels of melatonin, which is a hormone that helps regulate sleep patterns.
Other Factors that affect Sleep Quality
Meal timing
The timing of your sleep and meals can affect your hormone levels, which can then affect how full you feel and how much food you eat. The hormone levels in your body go up and down throughout the day. At different times of day you will have different levels of hunger. The body’s preference for storing or burning fat can change depending on various factors.
Ghrelin is a hormone that affects hunger. The word “ghrelin” comes from the Proto-Indo-European language root for “grow.” In 1999, it was discovered that the titular characters in the 1984 film Gremlins turn bad when they eat after midnight. Coincidence? I’ll leave that to you.
If you eat late at night, it can reduce the quality of your sleep and have an impact on your brain health. Even eating small snacks in the evening can turn on your digestive system. If you go to bed with a full stomach, your body has to use some of its energy for digestion instead of letting your brain use that energy for the things it needs to do during sleep. Insulin sensitivity is at its highest in the morning, making it the best time of day to eat for most people.
Going to sleep with an empty stomach can lead to bad dreams, while eating close to bedtime can make it more difficult to sleep If you’re trying to improve your sleep quality, you might want to consider fasting. Going to bed with an empty stomach can lead to bad dreams, while eating close to bedtime can make it difficult to sleep. Essentially, humans evolved to consume food during the daytime and abstain from eating at night. If you starve yourself during the day and eat a huge meal right before going to bed, your body will become confused and think that it’s time to go out and do stuff when you’re just trying to go to sleep. If you consume a lot of calories but don’t need to use them right away, your body is more likely to store them as fat.
Diet quality
It’s more important to focus on your overall diet rather than individual food or nutrients.
The study found that people who slept for shorter periods of time were less likely to have a diet that meets the average adult nutritional requirements.
The majority of nutrition experts believe that a Mediterranean-style diet is balanced and good for your health. A diet rich in fruit, vegetables and legumes has been associated with better sleep.
The DASH diet, which is similar to the aforementioned diet, is also linked to better sleep quality.
In other words, although eating healthy foods may be associated with better sleep quality, there is not enough evidence to say for sure that there is a cause-and-effect relationship between what you eat and how well you sleep.
Summary
Although some foods have been associated with better sleep, the evidence for this isn’t very strong.
It is more effective to work on improving sleep habits and relaxation, as well as eating a balanced and varied diet, rather than focusing on single foods.
The time of day you eat your meals may also have an effect, though this probably varies from person to person. Most people sleep better when they are neither too hungry nor too full.
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