Foods That Improve Sleep: Natural Choices for Restful Nights

Foods That Improve Sleep: Natural Choices for Restful Nights

Sleep is an essential activity, quite like diet. However, it is not just about lying in bed for a specific number of hours but also about sleeping soundly for six to eight hours every day. A good night’s sleep is as essential as food and as good as regular exercise.

Many people struggle to get the rest they need. While lifestyle changes and routines can help, diet plays a significant role in sleep health. Natural sleep-promoting foods, including specific herbs, can make a noticeable difference in your ability to relax and improve sleep quality.

The Importance of Sleep and Nutrition Connection

The link between diet for good sleep and sleep quality is well-documented. Nutrients, minerals, and specific compounds in certain foods and herbs influence how the brain releases sleep-regulating chemicals, including serotonin and melatonin.

Consuming the right foods can make it easier to fall asleep, stay asleep, and achieve restorative rest. Conversely, eating the wrong foods or lacking certain nutrients can disrupt sleep patterns, leading to fatigue and sleep disturbances.

For those seeking natural sleep aids, herbs like ashwagandha, valerian root, and chamomile offer beneficial compounds that support sleep improvement without needing medication. These natural options are gentle yet effective, making them ideal for promoting better sleep.

Top 5 Herbs That Can Help You Sleep Better

Herbs have long been used to improve sleep naturally. Many contain active ingredients that calm the mind, reduce stress, and promote sleep. Here are five powerful herbs that support sleep health and make falling asleep easier.

  • Ashwagandha, a popular adaptogenic herb, is known for its ability to lower cortisol levels, which reduces stress and promotes a relaxed state conducive to sleep. With its calming effects, ashwagandha is highly effective in managing anxiety, making it one of the best herbs or foods for better sleep.(1)
  • Valerian Root is one of the most popular herbs for reducing anxiety and managing insomnia. Its root extract is known for its natural sedative effects. Valerian root works by increasing GABA levels in the brain, which helps ease anxiety and improves sleep onset. It’s a commonly used herb among those seeking natural sleep aids. Numerous clinical studies confirm that it works.(2)
  • Lavender is widely known for its calming aroma. Studies have shown that lavender can reduce anxiety levels, supporting a restful sleep environment. Lavender is an excellent choice for those looking to improve sleep quality. What is good about lavender is that it may be used as a part of aroma therapy and even ingested. Studies confirm that it helps lower anxiety and helps fall asleep when taken orally.(3)
  • Lemon Balm, a member of the mint family, offers soothing effects that reduce stress and anxiety. With regular use, lemon balm promotes deeper and more restful sleep, making it an ideal part of a diet for good sleep. It is especially effective when combined with valerian root extract.(4)
  • Chamomile has been used for centuries as a natural remedy for sleep. Rich in apigenin, a compound that binds to brain receptors, chamomile effectively reduces insomnia and initiates relaxation. Chamomile tea before bed is a comforting ritual that can support sleep improvement.(5)

Incorporating herbs like those found in Zenkgo Herbal Mood Plus, which combines ashwagandha, chamomile, and other beneficial herbs, can significantly support sleep health by providing natural relaxation and stress relief.

How to Incorporate These Foods into Your Diet for Better Sleep

Adding these foods for better sleep to your routine doesn’t require major dietary changes. Just some careful planning may be enough. For instance, drinking chamomile tea or valerian tea before bed can become part of a relaxing evening routine. Adding ashwagandha powder to smoothies or mixing it with warm milk is another simple way to benefit from its calming effects.

For those interested in herbal supplements, Zenkgo Herbal Mood Plus offers an effective blend of mood-enhancing herbs like chamomile and ashwagandha, making it convenient to incorporate natural sleep aids into your diet. Including calming herbs alongside tryptophan foods like turkey or warm milk in the evening can further promote relaxation.

The Bottom Line

A balanced diet that includes natural sleep aids like calming herbs can significantly improve sleep quality. Incorporating these herbs and supplements or  Zenkgo Herbal Mood Plus into your routine can support your body’s natural sleep cycle and help you enjoy more restful nights.

References

  1. Office of Dietary Supplements - Ashwagandha: Is it helpful for stress, anxiety, or sleep? [Internet]. [cited 2024 Nov 2]. Available from: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
  2. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for Sleep: A Systematic Review and Meta-Analysis. The American journal of medicine. 2006 Dec;119(12):1005.
  3. Koulivand PH, Ghadiri MK, Gorji A. Lavender and the Nervous System. Evidence-based Complementary and Alternative Medicine : eCAM. 2013 Mar 14;2013:681304.
  4. Leite JR, Seabra M de L, Maluf E, Assolant K, Suchecki D, Tufik S, et al. Pharmacology of lemongrass (Cymbopogon citratus Stapf). III. Assessment of eventual toxic, hypnotic and anxiolytic effects on humans. J Ethnopharmacol. 1986 Jul;17(1):75–83.
  5. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports. 2010 Nov 1;3(6):895.
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