You\u2019ve probably heard the old adage, \u201cyou are what you eat.\u201d Well, it\u2019s true! What you put into your body dramatically affects how it performs, how you feel and, importantly, how you sleep.<\/p>\r\n\r\n\r\n\r\n
Eating all the right foods isn\u2019t going to guarantee that you\u2019ll get a good night\u2019s sleep \u2013 there are many reasons why sleep can be hard to come by, including chronic pain and other physical and mental health issues \u2014 but some food choices may be able to help you get the rest you need. It\u2019s especially important to pay close attention to what you eat in the hours before going to bed, because what you snack on has the potential to help you snooze soundly or keep you up half the night.<\/p>\r\n\r\n\r\n\r\n
Remember, if you find yourself regularly struggling to get a good night\u2019s sleep, talk to your doctor to rule out any underlying conditions and to get the help you need. It\u2019s also important to speak with your doctor before making any major dietary changes.<\/p>\r\n\r\n\r\n\r\n
While there is a lack of conclusive evidence about specific foods that help with sleep, studies have shown that some foods can make you sleepy or promote a more restful night\u2019s sleep \u2013 even if researchers aren\u2019t completely sure why.1<\/sup> \u200bWhat to eat for sleep<\/strong><\/p>\r\n\r\n\r\n\r\n Eating a healthy, balanced diet like the Mediterranean diet<\/a>, which consists of mostly fruits and vegetables and a small amount of lean protein, is a good idea for everyone, but particularly those who struggle with sleep issues. That\u2019s because this diet provides a good source of the essential vitamins and minerals that are known to help promote sleep. The Sleep Foundation website3<\/sup> also suggests that the following food choices may help you get a better night\u2019s sleep:<\/p>\r\n\r\n\r\n\r\n Kiwi fruit<\/strong><\/p>\r\n\r\n\r\n\r\n Kiwis are delicious little fruits that are packed with vitamins C and E, as well as potassium and folate. It may be their antioxidant properties, their ability to help address folate deficiencies in the body, or the fact that they\u2019re rich in serotonin that helps those who eat one or two an hour before bedtime fall asleep quickly, sleep longer and enjoy a better quality of sleep.<\/p>\r\n\r\n\r\n\r\n Tart cherries and tart cherry juice<\/strong><\/p>\r\n\r\n\r\n\r\n Tart cherries, sometimes called sour cherries, have above-average concentrations of melatonin, which is a hormone that helps to regulate your circadian rhythm (a natural internal process that regulates the sleep-wake cycle). Melatonin also promotes a healthy sleep. Drinking two one-cup servings of tart cherry juice per day may help improve your total sleep time.<\/p>\r\n\r\n\r\n\r\n Malted milk drinks and milk<\/strong><\/p>\r\n\r\n\r\n\r\n In addition to added sugar, which is something people living with diabetes should be aware of, a malted powder like Ovaltine or Horlick\u2019s has an assortment of vitamins, particularly B and D, that may help reduce sleep interruptions. Milk itself also contains melatonin, a sleep-producing hormone, which makes a malted milk drink a good option for a pre-bedtime beverage.<\/p>\r\n\r\n\r\n\r\n Fatty fish<\/strong><\/p>\r\n\r\n\r\n\r\n Studies have shown that people who eat salmon three times a week over a period of months have better overall sleep. The vitamin D and omega-3 fatty acids in fatty fish are the likely reasons for its ability to help you sleep because they are both involved in the body\u2019s regulation of serotonin.<\/p>\r\n\r\n\r\n\r\n Nuts<\/strong><\/p>\r\n\r\n\r\n\r\n Walnuts, almonds, pistachios and cashews are good food for sleep, but consider buying them raw and unsalted to preserve their healthy fats, antioxidants and vitamins, and to reduce your sodium intake.4<\/sup> Nuts are rich in essential minerals like magnesium and zinc, as well as melatonin, and this combination has been shown to help older adults with insomnia. A serving of nuts is one ounce, or \u00bc of a cup, so just grab a small handful for your bedtime snack.<\/p>\r\n\r\n\r\n\r\n What to avoid if you\u2019re having trouble sleeping<\/strong><\/p>\r\n\r\n\r\n\r\n The two biggest culprits responsible for interrupted, poor sleep are caffeine and alcohol. Moderation is key; you don\u2019t have to eliminate them entirely, just avoid overindulging and don\u2019t drink either beverage too late in the evening.<\/p>\r\n\r\n\r\n\r\n Diet is just one piece of the sleep puzzle. Meditation<\/a>, creating good sleep hygiene habits<\/a>, and physical sleep aids<\/a> may also help you get those all-important Z\u2019s.<\/p>\r\n\r\n\r\n\r\n \u200b<\/p>\r\n\r\n\r\n\r\n SOURCES<\/p>\r\n\r\n\r\n\r\n 1<\/sup> https:\/\/www.sleepfoundation.org\/nutrition\/food-and-drink-promote-good-nights-sleep<\/a> Find out how what you eat can impact your sleep.<\/p>\n","protected":false},"author":10,"featured_media":11630,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1937],"tags":[1964,1979,1980,1951],"class_list":{"0":"post-11491","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-well-being-en-gb","8":"tag-food-2","9":"tag-health-2","10":"tag-sleep-2","11":"tag-well-being-2"},"yoast_head":"\n
But since these foods are known to have health benefits beyond their ability to help you nod off, they\u2019re great to include in your diet \u2013 especially before bed. Just make sure not to eat too soon before lying down as that can aggravate acid reflux. Experts generally agree that it\u2019s wise to refrain from eating three hours before bed.2<\/sup><\/p>\r\n\r\n\r\n\r\n
2<\/sup> https:\/\/www.nhs.uk\/conditions\/heartburn-and-acid-reflux\/<\/a>
3<\/sup> https:\/\/www.sleepfoundation.org\/nutrition\/food-and-drink-promote-good-nights-sleep<\/a>
4<\/sup> https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/nutrition\/ask-the-expert\/nuts-as-a-healthy-snack<\/a><\/p>\r\n","protected":false},"excerpt":{"rendered":"