Foods That Promote Peaceful Slumber Throughout the Night
In the quest for a good night's sleep, many turn to supplements and medications. However, nature's pantry offers a wealth of sleep-promoting compounds in various foods and drinks. Here's a guide to some of the best sleep-inducing options.
Warm milk, long known for its soothing properties, contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin. But there are several other foods and drinks rich in sleep-promoting compounds that are worth exploring.
Fermented foods and beverages, such as kvass, are high in live microbes and postbiotic compounds that beneficially affect gut health, which in turn improves sleep quality. Foods high in melatonin, like grapes and olives, have been linked to better circadian rhythm regulation and sleep quality.
Magnesium-rich foods, such as goat's milk kefir, spinach, pumpkin seeds, and dark chocolate, act as natural sleep aids by promoting relaxation. Amino acids like glycine and 5-hydroxytryptophan (5-HTP) are also beneficial. Glycine promotes deeper sleep, while 5-HTP increases serotonin and melatonin levels, improving sleep quality and duration.
Adaptogenic herbs, such as ashwagandha and ginseng, have been shown to reduce stress hormone levels, promote relaxation, and improve sleep. Almonds, rich in melatonin, magnesium, and calcium, make for a healthful evening snack.
Tart cherries contain four sleep-regulating compounds: melatonin, tryptophan, potassium, and serotonin. They may have anti-inflammatory properties that help reduce pain after strenuous exercise and improve cognitive function. Fatty fish like wild Atlantic salmon are a good source of vitamin D and omega-3 fatty acids, which help regulate serotonin.
Lettuce and lettuce seed oil may help treat insomnia and promote a good night's sleep due to their n-butanol fraction and compound lactucin. Other natural remedies for improving sleep include valerian, St. John's wort, passionflower, and kava. Kiwi consumption may improve total sleep time, sleep efficiency, and time to fall asleep.
Barley grass powder is rich in sleep-promoting compounds like GABA, calcium, tryptophan, zinc, potassium, and magnesium. Chamomile tea and walnuts are available in most grocery stores and online.
It's important to note that while these foods and drinks can help promote sleep, it's always best to consult a doctor before taking any new supplements to avoid interactions with other medications or existing medical conditions.
Sleep affects multiple aspects of health, including obesity, diabetes, cardiovascular disease, hypertension, and more. According to the Centers for Disease Control and Prevention (CDC), many people in the United States report not getting a healthy amount of sleep.
In some studies, mice that received n-butanol fraction preparations experienced an increase in sleep duration and a decrease in sleep latency. More research is needed to confirm the association between kiwi consumption and improved sleep.
Lifestyle and diet choices that can help improve sleep include avoiding heartburn-causing foods, avoiding caffeine close to bedtime, choosing whole-grain foods, avoiding skipping meals, staying hydrated, exercising regularly, and finishing eating more than 2-3 hours before bedtime.
In summary, sleep-promoting compounds are found in a variety of foods and drinks, from fermented foods to melatonin-rich fruits and vegetables, magnesium-loaded foods, amino acids, adaptogens, and more. These foods and drinks support sleep through multiple mechanisms, including gut health, hormonal regulation, nervous system calming, and stress reduction.
- Warm milk, with its soothing properties, contains tryptophan, calcium, vitamin D, and melatonin, which are sleep-promoting compounds.
- Explore other sleep-inducing options in foods and drinks like fermented beverages, which have beneficial effects on gut health, improving sleep quality.
- Foods high in melatonin, such as grapes and olives, are linked to better circadian rhythm regulation and sleep quality.
- Magnesium-rich foods, like goat's milk kefir, spinach, pumpkin seeds, and dark chocolate, act as natural sleep aids by promoting relaxation.
- Amino acids like glycine and 5-hydroxytryptophan (5-HTP) are also beneficial, with glycine promoting deeper sleep and 5-HTP increasing serotonin and melatonin levels.
- Adaptogenic herbs, such as ashwagandha and ginseng, can reduce stress hormone levels, promote relaxation, and improve sleep.
- Almonds, rich in melatonin, magnesium, and calcium, make for a healthful evening snack.
- Tart cherries contain melatonin, tryptophan, potassium, and serotonin, and may help reduce pain after exercise and improve cognitive function.
- Fatty fish like wild Atlantic salmon are a good source of vitamin D and omega-3 fatty acids, which help regulate serotonin.
- Lettuce and lettuce seed oil may help treat insomnia and promote sleep due to their n-butanol fraction and compound lactucin.
- Other natural remedies for improving sleep include valerian, St. John's wort, passionflower, and kava, while kiwi consumption may improve total sleep time.
- To improve sleep, consider lifestyle and diet choices such as avoiding heartburn-causing foods, avoiding caffeine close to bedtime, exercising regularly, staying hydrated, and finishing eating more than 2-3 hours before bedtime.
