5 Foods to Help You Sleep Better
I think this is probably the biggest complaint adults complain about. Or at least that’s how it feels to me. No one feels like they get enough sleep anymore. I know. I have struggled with my sleep since birth (according to my mother). I have spent more nights not sleeping than resting it feels like. Thankfully, I can say I have made huge progress over the years, thanks to changes I have made with help to my Naturopath. But seeing a Naturopath is not for everyone
Foods to add to your diet when trying to get a better night sleep
Certain nutrients and hormones help us get a better night’s rest naturally. Tryptophan is a major factor in the production of serotonin and melatonin, for example. When looking at your diet, try to incorporate some of these foods that help boost sleep aiding nutrients and hormones.
1. Melatonin- Rich Foods
This hormone helps make you feel tired. It helps you to fall asleep faster along with sleep more deeply. This all helps you feel more rested when you wake up. Melatonin helps to manage your sleep/wake cycle so beneficial in creating a healthy sleep pattern. You naturally produce melatonin, typically starting about two hours before your bedtime, also why it’s important to have the same bedtime every night. If your diet is not balanced, you may be lacking in foods that contain or help produce melatonin.
Foods like:
Oatmeal
Tart cherries
Pistachios
Grapes
Almonds
Pineapple
Fatty fish
2. Magnesium- Rich Foods
Magnesium helps to relax your muscles and your nervous system making it easier to fall asleep. It is an essential mineral in the body, that requires the diet to maintain levels daily. Studies have also found it helps people stay asleep once they fall asleep, leading to more restful nights.
Foods like:
Cashews
Spinach
Bananas
Pumpkin seeds
3. Potassium-Rich Foods
Potassium is also beneficial for muscle relaxation and preventing cramps. By reducing cramps and relaxing your muscles, it helps to prepare your body for sleep, leaving you feeling more comfortable. It has also been noted that potassium helps people stay asleep throughout the night, likely for this same reason.
Foods like:
Sweet potato
Kiwi
Avocado
Bananas
Oranges
4. Tryptophan-Rich Foods
The amino acid Tryptophan helps with the production of serotonin and melatonin, both hormones that aid in sleep quality. Some studies have also shown, low levels of tryptophan can cause higher feelings of anxiety, tension and nervousness that often keep people up a night.
Foods like
Turkey
Peanuts
Walnuts
Black beans
Chia seeds
Asparagus
Quinoa
5. Vitamin- D Rich Foods
This helps regulate your circadian rhythm, or your body’s natural clock. There have been studies that show a correlation between being tired during the day and Vitamin D deficiency. If you live in Canada like me (or anywhere North where the sun is not out during winter months), it’s likely you are vitamin D deficient. A simple supplement can help combat this during the darker months. Getting outside with direct sun exposure to your skin for about 15 minutes a day in the sunny months is still the best way to get vitamin D.
Foods like:
Salmon
Yogurt
Eggs
Milk
Foods to avoid when trying to get a better night rest
In addition to eating these foods throughout your day, you should also consider reducing the amount of caffeine you drink. A simple rule of no caffeine after noon is often easy to achieve and will help you sleep better at night.
Also reducing your sugar intake, especially in the evening, will also help you sleep better. Balancing your blood sugars during the day, will avoid spikes and crashes and help keep you asleep throughout the night.
