BALTIMORE — According to the national sleep foundation, adults should be getting between seven and nine hours of sleep per night. However, 68 percent of adults say they struggle with sleep at least once a week.
Not getting enough quality sleep could be a disaster for your health.
“You have a risk of heart disease, cancers and stroke because sleep is like a medicine. That’s your time when you rejuvenate,” Jagdish Khubchadani, PhD said.
The key to getting a good night’s rest might be in what you do and don’t eat. An apple a day may keep the doctor away, but it can also keep you awake.
Apples are filled with natural sugar, which are slowly released in the body, keeping you alert and awake. So can adding hot sauce to your meal before bed. Hot sauce raises your body temperature at bedtime making it harder to fall asleep.
But foods containing soy, such as edamame or miso soup, are rich in magnesium, a mineral that can relax muscles and make it easier to fall asleep. Some other foods to help you get sleep include avocados, hummus, dark chocolate, bananas, cherries, fish and nuts.
For wine lovers, go ahead and have that glass of red wine before bed. The skin on grapes used to make red wine contains melatonin, the sleep-producing hormone we naturally produce.
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Up-to-Date
What can I eat to get enough sleep? ›
Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:
- Almonds. ...
- Warm milk. ...
- Kiwifruit. ...
- Chamomile tea. ...
- Walnuts. ...
- Tart cherries. ...
- Fatty fish. ...
- Barley grass powder.
The 9 Best Foods and Drinks to Have Before Bed
- Almonds.
- Turkey.
- Chamomile tea.
- Kiwi.
- Tart cherry juice.
- Fatty fish.
- Walnuts.
- Passionflower.
Summary. Many foods have associations with negative effects on sleep. Some of the more common ones include caffeine, alcohol, spicy foods, high GI foods, fatty foods, and processed foods. Being aware of these types of foods and avoiding them close to bedtime can improve the chances of good sleep.
Which foods hinder your ability to sleep? ›
Which foods and drinks are most likely to disrupt sleep?
- Acidic foods. Even healthy foods like onions, tomatoes, garlic, citrus fruits, dark chocolate and peppermint can trigger reflux.
- Alcohol. ...
- Caffeine. ...
- High-fat foods. ...
- Spicy meals and condiments.
Bananas. Not only are these tropical fruits extremely satisfying to eat (and delicious!), but they are also a great source of melatonin, a sleep hormone! The yellow fruit also possesses a high amount of tryptophan, which our body converts into serotonin or the 'feel good' hormone.
Does eating a banana before bed help you sleep? ›
Bananas are an excellent source of magnesium and potassium which help relax overstressed muscles and make them an ideal go-to snack before bed. They also contain all-important tryptophan to stimulate production of those key brain calming hormones. Eat whole or whizz into a sleep-inducing smoothie.
Does peanut butter help you sleep? ›
Several health experts recommend consuming peanut butter at night to boost muscular building, normalise blood sugar levels, and increase sleep quality due to its outstanding nutritional profile. Peanut butter is a filling snack that is ideal before bedtime.
Which food gives deep sleep? ›
Kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns. Nutrition and sleep are connected, but a balanced diet will not benefit your sleep if you have poor bedtime habits.
What drink is good for sleep? ›
People sometimes use drinks to help them fall asleep. Chamomile and valerian are popular teas that people drink before bed, but other substances may also help. These include almond milk and cherry juice.
1. Caffeinated foods and beverages
- chocolate.
- coffee, including decaf, though in lower amounts than regular.
- foods that contain kola nut as an ingredient.
- green and black teas.
- guarana.
- yerba mate.
- energy drinks.
- foods that contain caffeine or coffee as an ingredient, such as tiramisu.
Most research supports that casein is the best protein to take at night, due to its more sustained release of amino acids, maintaining protein bioavailability throughout the night.
What foods help with poor sleep? ›
Fiber-rich foods like beans and oatmeal and certain protein sources – especially those that are high in the amino acid tryptophan, such as poultry – are also associated with higher-quality sleep. Individual nutrients that may be beneficial include magnesium, vitamin D, iron, omega-3 fatty acids and manganese.
What can I eat at night to make me sleepy? ›
Sleepy foods
- Bread – whole wheat bread.
- Fruits – apples, bananas, blueberries, strawberries, avocados, pineapple, peaches, cherries.
- Seeds – ground flax, sesame, pumpkin, sunflower seeds.
- Nuts – walnuts, peanuts, cashews, pistachios, chestnuts, almonds.
- Cheese – cheddar processed cheese, cottage cheese,
- Tofu.
A diet with lots of leafy green vegetables, fruits, whole grains, and healthy fats such as fish, nuts, and seeds may help lessen the effects of feeling tired!
