You’ve had a scare and now sleep eludes you. But, don’t fear, your kitchen holds the solution. Certain foods can soothe your nerves and induce sleep.
From the calming effects of warm milk to turkey’s sleep-inducing benefits, we’ll explore how these foods work. You’ll also learn how magnesium-rich foods and fresh herbs aid relaxation.
So, let’s turn your kitchen into a haven and get you back to restful sleep.
Almonds
Why should you consider almonds as a pre-bedtime snack?
Almonds are an excellent source of essential nutrients including phosphorus, riboflavin, and manganese, meeting up to 31% of your daily requirements. Regular consumption of almonds can lower risks of chronic diseases such as type 2 diabetes and heart disease, thanks to their nutritious profile of monounsaturated fats, fiber, and antioxidants.
Moreover, these tree nuts are believed to boost sleep quality. Almonds contain the hormone melatonin, which regulates your internal body clock and signals your body to prepare for sleep. If you’re struggling to switch off at night, a handful of almonds could help your body understand it’s time to wind down.
Another vital nutrient found in almonds is magnesium, providing 19% of your daily needs in a single ounce. Adequate intake of magnesium can improve sleep quality, particularly for individuals suffering from insomnia. It’s suggested that magnesium’s role in promoting sleep is linked to its ability to reduce inflammation and, possibly, decrease levels of cortisol, a stress hormone known to disrupt sleep.
However, it’s important to note that research on almonds and sleep is limited. A study on rats fed with almond extract showed they slept longer and more deeply, but comprehensive human studies are still needed. It’s worth giving almonds a try if you’re looking for a natural, nutritious pre-bedtime snack. Just remember, moderation is key, so stick to about a handful or a 1-ounce serving.
Turkey
Continuing on your quest for better sleep, your next option could be turkey, a food that’s not only delicious but also packed with nutrients that promote good sleep.
Regarded as a rich source of protein, turkey provides almost 8 grams of protein per ounce. This protein content plays a pivotal role in muscle strength and appetite regulation.
In addition to its substantial protein content, turkey is a modest source of vitamins and minerals, such as riboflavin and phosphorus. It shines as an excellent source of selenium, with a mere 3-ounce serving satisfying 56% of the Daily Value. These nutrients contribute to overall health, with selenium known for its antioxidant properties.
However, the standout component in turkey that’s linked to sleep is the amino acid tryptophan. This substance heightens the production of melatonin, the hormone responsible for regulating your sleep cycle. This may explain why you feel sleepy after a hearty turkey meal.
Moreover, the protein in turkey can contribute to its sleep-promoting effects. There’s evidence suggesting that consuming modest amounts of protein before bed is associated with better sleep quality, including less disruption throughout the night.
Remember, though, that while turkey has properties that encourage sleep, its role in sleep improvement needs further research. So, enjoy your turkey as part of a balanced diet and not solely for its potential sleep benefits.
A diet rich in varied nutrients always wins when it comes to supporting overall health and quality sleep.
Chamomile tea
While you might enjoy chamomile tea for its soothing flavor, you’ll be pleased to know it’s also a fantastic choice to help you unwind and improve sleep quality. Chamomile tea is rich in flavones, a class of antioxidants that reduce inflammation. These antioxidants can potentially protect against chronic diseases like cancer and heart disease.
But the benefits don’t stop there. Chamomile tea also has unique properties that may enhance your sleep. This is primarily due to an antioxidant called apigenin, which binds to certain receptors in your brain, promoting sleepiness and reducing insomnia.
Consider the following research findings:
- In a 2011 study, adults who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime waking than those who didn’t consume the extract.
- Another study found that women who drank chamomile tea for two weeks reported improved sleep quality compared to non-tea drinkers. These tea drinkers also had fewer symptoms of depression, which is often associated with sleep problems.
- Chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health, all of which can indirectly contribute to better sleep.
Kiwi
Just like chamomile tea, kiwis too are a fantastic choice for promoting restful sleep after a scare. This low-calorie, nutrient-dense fruit is packed with essentials like vitamin C, K, folate, and potassium, all of which contribute to overall wellness. Plus, it’s a fiber and antioxidant powerhouse that may aid in reducing inflammation and cholesterol levels.
But what makes kiwis a standout when it comes to sleep? It’s the fruit’s potential to enhance the quality of your sleep. A four-week study involving 24 adults found that consuming two kiwis an hour before bedtime resulted in participants falling asleep 42% faster compared to when they didn’t eat anything prior. Not only that, it improved their ability to sleep without disturbances by 5%, and total sleep time increased by 13%.
These impressive sleep-promoting effects of kiwis are often attributed to serotonin, a brain chemical that plays a key role in regulating your sleep cycle. It’s also believed that the fruit’s anti-inflammatory antioxidants, such as vitamin C and carotenoids, may be partly responsible for these effects.
While more research is needed to fully understand the sleep-enhancing potential of kiwis, incorporating 1-2 medium kiwis in your diet before bed could potentially help you fall asleep faster and stay asleep longer. So the next time you’re looking for a comforting food to help you relax after a scare, consider reaching for a kiwi. It’s not just nourishing—it might also gift you a good night’s rest.
Tart cherry juice
Another comforting beverage you could consider before hitting the sack is tart cherry juice. This juice isn’t just tasty; it’s also packed with important nutrients and antioxidants that have been associated with promoting better sleep.
Tart cherry juice offers:
Essential Nutrients:
It provides modest amounts of magnesium and phosphorus, vital minerals for various bodily functions.
It’s also a good source of potassium. An 8-ounce serving can cover up to 17% of the daily potassium need for women and 13% for men.
Rich Antioxidants:
Tart cherry juice is a treasure trove of antioxidants, including anthocyanins and flavonols. These antioxidants play a crucial role in fighting against harmful free radicals in your body.
Sleep-Promoting Properties:
Known to induce sleepiness, tart cherry juice has even been studied for its potential role in relieving insomnia.
The sleep-promoting effects are attributed to its high amounts of melatonin, a hormone that regulates your sleep-wake cycle.
In a small study, adults with insomnia who drank 8 ounces of tart cherry juice twice a day for two weeks slept 84 minutes longer and reported better sleep quality. While this is promising, more extensive research is needed to confirm its effectiveness in improving sleep and preventing insomnia.
Nevertheless, if you’re struggling with falling or staying asleep at night, it’s worth giving tart cherry juice a try. Enjoy a glass before bed and see if it helps you settle down for a peaceful night’s rest.
Fatty fish
You’ll find that incorporating a good amount of fatty fish, like salmon, tuna, trout, and mackerel, into your diet can significantly enhance your sleep quality. These types of fish are rich in vitamin D, with just a 3-ounce serving of sockeye salmon or farmed rainbow trout providing over 70% of your daily value. But it’s not just about vitamin D; fatty fish are also high in healthy omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These omega-3 fatty acids are powerful inflammation reducers and are known to protect against heart disease and boost brain health. Combined with the vitamin D found in fatty fish, they can increase the production of serotonin, a hormone that helps regulate sleep cycles. This combination of nutrients has the potential to enhance your sleep quality.
In a study, men who consumed 10.5 ounces of Atlantic salmon thrice a week for six months fell asleep about 10 minutes faster than those who ate chicken, beef, or pork. The improvement in sleep quality was linked to the higher levels of vitamin D found in the fish group.
Walnuts
Incorporating a handful of walnuts into your diet can significantly enhance your sleep quality. Despite the lack of specific studies focusing on walnuts and sleep, their nutrient profile suggests potential sleep-promoting properties.
Walnuts are laden with over 19 vitamins and minerals, as well as healthy fats, fiber, and protein. They’re particularly rich in:
- Magnesium
- Phosphorus
- Manganese
- Copper
Their high content of omega-3 fatty acids and linoleic acid contributes to heart health by potentially reducing high cholesterol levels. These healthy fats, including alpha-linolenic acid (ALA), play a crucial role in your body. ALA is converted into DHA, which may help boost serotonin production, a hormone vital for sleep regulation.
Additionally, walnuts stand out for their melatonin content. Melatonin is a hormone that your body produces naturally, and it’s vital for:
- Regulating your internal body clock
- Signaling your body to prepare for sleep
- Maintaining a healthy sleep-wake cycle
While the evidence connecting walnuts to improved sleep is still inconclusive, their nutrient profile makes them a worthy addition to your diet, particularly if you’re struggling with sleep.
As a part of your bedtime routine, consuming a handful of walnuts can offer a range of health benefits alongside potential sleep enhancement. However, remember to consider portion control, as walnuts are calorie-dense. Ultimately, optimizing your sleep involves a balanced diet, regular exercise, and a consistent sleep schedule.
Passionflower tea
Why not try passionflower tea as a soothing bedtime drink to aid your sleep? This age-old remedy has been used for centuries to promote relaxation and combat insomnia. Rich in flavonoid antioxidants, passionflower tea not only boosts your immune system but also aids in reducing inflammation.
A study published in the Journal of Phytotherapy Research concluded that consuming passionflower tea can significantly improve sleep quality. This is majorly due to its ability to increase the production of gamma-aminobutyric acid (GABA), a brain chemical known to inhibit other brain chemicals that induce stress. When your brain’s stress signals are put on hold, you’re more likely to fall asleep faster and achieve a deeper, more restful sleep.
Furthermore, passionflower tea has anxiolytic properties, meaning it can reduce anxiety by binding to certain receptors in your brain, similar to how some medications treat anxiety. This calming effect can make it easier for you to relax and drift off to sleep even after a stressful or scary event.
To reap the benefits, just steep a bag of passionflower tea in hot water for a few minutes before bedtime. You can add a dash of honey or a squeeze of lemon for taste, but it’s best to avoid adding milk or cream, which can dilute the tea’s effectiveness.
Conclusion
So, don’t let a scare rob you of a peaceful night’s sleep. Reach for sleep-enhancing foods like almonds, turkey, or a cup of chamomile tea.
Incorporate kiwi, tart cherry juice, fatty fish, and walnuts into your diet for added benefits.
Perhaps, try passionflower tea for its soothing properties.
These foods aren’t just comforting, they’re backed by science to help you relax and sleep better.
Turn to your kitchen, it might just be your sleep sanctuary.
Frequently Asked Questions
You can try bananas, chamomile or herbal tea, kiwi, tart cherry juice, warm milk, whole grain toast, oatmeal, fatty fish, walnuts, passionflower tea, or white rice. They’re all rich in sleep-promoting nutrients.
Yes, while chamomile and passionflower teas can promote sleep, they might also cause potential side effects. You could experience allergies, drowsiness, or stomach discomfort. Always consult a doctor if you’re unsure.
Eating kiwi and drinking tart cherry juice can help lower stress levels. Kiwi boosts serotonin, promoting calm, while cherry juice increases melatonin, aiding sleep. They’re natural ways you can destress and improve sleep.
Fatty fish and walnuts don’t have immediate calming effects. Their benefits, like boosting serotonin due to their Omega-3 content, primarily aid in improving sleep quality. They’re healthier bedtime snack options for better rest.
Yes, these foods and teas can also help with other forms of stress or anxiety. They’re not just beneficial for calming down after a scare, but also promote overall relaxation and improved sleep quality.