5 Foods That Improve Sleep Quality

Dr. Eric Berg 11/09/2024

If you struggle with getting enough sleep, you're not alone. Foods for better sleep could be the missing piece of the puzzle.

This guide explores the connection between diet and quality sleep for more restorative rest.

Understanding the Sleep-Diet Connection

Sleep and diet are interconnected. What you eat impacts your sleep quality and duration. Poor sleep can disrupt appetite regulation.

This disruption can increase cravings for sugary, high-carb foods, further hindering sleep. Maintaining proper blood sugar levels contributes to better sleep time.

Foods for Better Sleep: Your Dietary Toolkit

There's no single solution for choosing foods for better sleep. One person's sleep aid might disrupt another's. Listen to your body's response to specific foods and adjust your approach.

Tart Cherries: Melatonin Powerhouses

Tart cherries, and especially tart cherry juice, contain melatonin. Melatonin is a hormone that regulates sleep. Studies suggest tart cherry juice may improve sleep duration and quality in older adults.

Cherries contain tryptophan, which the body converts into serotonin and melatonin. This natural source of melatonin can be especially helpful 1–2 hours before bed.

Kiwis: The Serotonin Boosters

Kiwis offer another sleep-promoting pathway by boosting serotonin levels. Kiwis contain serotonin, a precursor to melatonin. Eating kiwis an hour before bed may improve sleep quality and quantity.

A pilot study revealed kiwis helped participants fall asleep faster and sleep through the night. Their antioxidant properties might also play a role. So next time you need foods for better sleep, grab a kiwi kiwi.

Fatty acid-rich foods

Fatty Fish: Omega-3s and Vitamin D

Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids. Omega-3 fatty acids have been linked to improved sleep. Vitamin D, abundant in fatty fish, aids melatonin production.

Vitamin D supplements may benefit people with shift-work disorder. Supplementing can help regulate circadian rhythms and sleep quality. This dietary source of Vitamin D and omega-3s can be great foods for better sleep.

Fermented Foods: Promoting Gut Health for Sleep

Gut health significantly impacts sleep. Fermented foods like kefir and sauerkraut introduce beneficial probiotics to the digestive system. These probiotics can contribute to better sleep regulation.

Kefir, similar to yogurt, boasts more probiotics. Choose raw, unflavored, grass-fed kefir when possible. Sauerkraut reduces inflammation and improves digestion, aiding in better sleep.

Cabbage, sauerkraut’s base, contains tryptophan. Tryptophan promotes melatonin production. Improved digestive health often translates to better sleep quality.

Foods to Avoid Before Bed

While some foods promote sleep, others hinder it. Avoiding certain foods before bed can lead to better sleep efficiency.

Large Meals Before Bedtime: Digestive Disruption

Large meals before bed can cause discomfort and digestive issues. This shifts metabolic energy toward digestion, making it harder to fall asleep.

Opt for smaller, easily digestible meals close to bedtime. These food choices promote better sleep and support your digestive health. Focusing on good food promotes healthy sleep.

Caffeine and Alcohol: Sleep Disruptors

Limit caffeine intake within eight hours of bedtime. While caffeine initially boosts energy, later, it negatively affects REM and Delta wave sleep quality.

Alcohol, while seemingly relaxing, can disrupt sleep onset, especially for those with insomnia. It interferes with deeper sleep stages like Delta and REM.

Alcohol affects weight, energy levels, and hormone regulation during these critical sleep phases. Both of these negatively impact total sleep time and total sleep quality.

Beyond Diet: Creating a Sleep Sanctuary

Beyond choosing the right foods for better sleep, other factors influence sleep quality. Addressing these can improve your sleep health and give you energy each morning.

Temperature: The Ideal Sleep Climate

Temperature significantly affects sleep. Cooler temperatures generally promote sleep, according to multiple studies.

Lowering your body temperature encourages deeper, longer Delta wave sleep, vital for cell regeneration and energy restoration.

Temperatures above 75 degrees Fahrenheit negatively affect sleep. Cooler temperatures enhance sleep duration and promote longer REM and Delta wave sleep cycles. Consider adjusting your thermostat for better sleep.

Healthy brain having an idea

Blue Light: Minimizing Evening Exposure

Electronic devices emit blue light, which can interfere with sleep. Blue light exposure in the evening should be reduced as these small short wave light signals keep us awake.

Electronics now play a large role in work and leisure. Limiting electronics before bed is not always feasible for all industries.

It can be challenging to disconnect in our technology-driven world. For those using technology in the evening, incorporating blue light filters can help. It's advisable to find a healthy balance that works for your specific work life integration and relaxation before sleep time.

Experiment with getting some cool daylight exposure during twilight hours as the sun sets. As your core body temperature cools down it promotes deeper and longer delta wave sleep cycles.

Conclusion

Eating foods for better sleep can dramatically improve your sleep quality. A proper diet and regular eating schedule can work to create healthy sleep habits for both your physical and mental health.

While diet is key, achieving truly restful sleep involves a holistic approach. Be consistent and combine it with mindful practice.

Try to consume tart cherry juice as another good food for good sleep and stick with any new habit change for the long term for best success.

Remember a good food from a mediterranean diet or a simple carbohydrate intake is all part of having long-term care for health outcomes.

FAQs about foods for better sleep

What is the best food to help you sleep?

Tart cherries, with their natural melatonin content, are a popular choice for sleep improvement. Individual responses may vary, but tart cherries are a great place to start if you want to eat foods for better sleep.

What to drink for better sleep?

Tart cherry juice is a top pick for better sleep. Chamomile tea, warm milk, and nutmeg are other popular sleep aids to help promote healthy sleep. If it's hard for you to drink tart cherry juice, these can be great alternatives.

What foods are high in melatonin?

Several foods contain small amounts of melatonin. Tart cherries, walnuts, and goji berries are good dietary sources. For a high concentration of melatonin, some find tart cherries beneficial.

What is the best food for lack of sleep?

Nutrient-rich foods help regulate sleep patterns. Fatty fish, kiwis, and nuts provide key nutrients that improve sleep quality. Other sleep supporting foods like drink tart cherry juice can also support healthy sleep.