Everyone is talking about diet and exercise, but sound sleep is equally important. Moreover, sleep is essential for both physical and mental well-being. During sleep, tissues regenerate, and thoughts are reorganized, ensuring the body is ready to meet the next day’s challenges.
Adults generally need 7-9 hours of sound sleep. Although six hours is acceptable, that is a bare minimum.
Additionally, remember that these are a number of hours of sound sleep, and just lying in bed and thinking or playing with gadgets is not counted as sleep. Using wearables, like smartwatches, is one of the best ways to understand your sleep patterns these days.
Here are some nutritional tips to enhance your tips, and they work better when combined with other methods focused on improving sleep hygiene.
Understanding the Link Between Diet and Sleep
The connection between diet and sleep is stronger than most people realize. Certain foods and nutrients can influence sleep patterns by affecting hormones like melatonin and serotonin, which regulate the sleep-wake cycle.
A well-balanced diet for good sleep ensures that your body produces the right amounts of these sleep-promoting hormones. On the other hand, certain foods can stimulate your body and keep you awake, leading to poor sleep. By making mindful dietary choices, you can naturally improve sleep quality without the need for medication.
Best Foods for Better Sleep
There are several foods for sleep that can help promote relaxation and improve your ability to fall asleep. These foods are rich in nutrients like magnesium, tryptophan, and melatonin, which help calm the body and prepare it for rest.
Almonds are a great example. They are high in magnesium, a mineral known to relax muscles and promote a sense of calm. Magnesium deficiencies can lead to sleep disturbances, making almonds a perfect snack before bed.(1)
Turkey, another food rich in tryptophan, helps the body produce serotonin and melatonin. Both of these hormones play key roles in regulating sleep and promoting feelings of drowsiness.
Kiwi is packed with antioxidants and serotonin, which have been shown to improve sleep onset and duration. Incorporating kiwi into your evening routine can support better sleep patterns over time.
Tart cherry juice is one of the few natural sources of melatonin, a hormone responsible for regulating sleep-wake cycles. Drinking tart cherry juice has been linked to longer sleep duration and better quality rest.(2)
Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids and vitamin D, both of which help regulate serotonin levels and improve sleep quality. Including these in your diet can make a noticeable difference in how well you sleep.
Additionally, supplements like Zenkgo Herbal Mood Plus, which support relaxation and mood, can further enhance your ability to unwind and prepare for restful sleep.
Foods to Avoid Before Bedtime
Just as some foods can help you sleep better, others can disrupt your ability to fall or stay asleep. Understanding what to avoid can significantly improve your sleep health.
Caffeine is one of the biggest culprits when it comes to sleep disruption. Found in coffee, tea, chocolate, and energy drinks, caffeine stimulates the nervous system and can keep you awake for hours after consumption. It’s best to limit caffeine intake in the afternoon and avoid it entirely before bed.(3)
Alcohol is often thought of as a sleep aid, but while it may help you fall asleep faster, it disrupts the quality of sleep by interfering with REM cycles. This can lead to restless nights and feelings of fatigue the next day.
High-sugar foods may provide a quick energy boost, but they also cause blood sugar spikes and crashes, making it difficult to sleep. Consuming sugary snacks close to bedtime can lead to wakefulness during the night and affect sleep health.
Heavy meals, especially those high in fats or spicy foods, can cause discomfort and indigestion when eaten too close to bedtime. This discomfort can keep you awake and prevent you from getting restful sleep.
Avoiding these foods, especially in the hours leading up to bed, can help ensure your body is ready to rest when it’s time to sleep.
Conclusion
The right diet can make a big difference in how well you sleep. By incorporating foods for sleep like almonds, turkey, and kiwi while avoiding caffeine, alcohol, and heavy meals, you can enhance your sleep health and enjoy better rest. Supplements like Zenkgo Herbal Mood Plus can also provide additional support for improved mood and sleep quality.
References
- Barreca D, Nabavi SM, Sureda A, Rasekhian M, Raciti R, Silva AS, et al. Almonds (Prunus Dulcis Mill. D. A. Webb): A Source of Nutrients and Health-Promoting Compounds. Nutrients. 2020 Mar 1;12(3):672.
- Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909–16.
- O’Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Management and Healthcare Policy. 2018 Dec 7;11:263.