Unaware of the foods for a better sleep? Don’t stress! We’ll help you know the healthy foods and drinks that will help you enjoy a sound sleep and get up in the morning with full energy!
Guess what’s quickly becoming the new status symbol…. sleep!! While we used to boast about not having enough of it, we are now beginning to recognize its critical relevance in terms of our physical and mental well-being. As a result, we’ve seen a slew of gadgets and applications aimed to help you obtain a good night’s sleep. A slew of ‘sleep clinics’ are also springing up around London to cater to a stressed-out, sleep-deprived clientele.
Unfortunately, many of us have been burning the candle at both ends, neglecting sleep, and we are all beginning to feel the consequences. Furthermore, because of the ‘always on’ aspect of our life, I am seeing an increasing number of clients who are struggling to turn off and even sleep when they do eventually get to bed. But don’t worry because the good news is that meals contain a lot of powerful, physiologically active chemicals that we can employ to help us sleep better. So, if you’d rather explore natural ways to enhance sleep than download another app or pay to visit a clinic, keep reading for my plant-based tips for foods for a better sleep.
What Are The Foods That Will Help You Sleep Through The Night?
So, what foods might help you maintain a good, healthy sleep pattern so that your body can relax and recharge? Consume meals that relax the body, raise serotonin levels, and prepare you for comfortable sleep. While there are no magical sleep-inducing foods that instantly produce sleepiness, research indicates that eating meals high in fibre and low in saturated fat and simple carbohydrates (sugar) might assist.
Are you ready to eat properly for better sleep? Here are 5 foods to get you started on the road to sleep.
- Oats – Oats are super rich in magnesium, which is nature’s relaxant. We burn through it at a rate of notes when stressed and low levels are linked to sleep problems, as well as mood-related issues such as anxiety, which may also affect sleep. It’s therefore really important to ensure you are consuming high levels on a daily basis (see below for another magnesium tip).
- Buckwheat – Buckwheat is one of my favourite sources of vegetarian protein. Despite the misleading name, it is totally gluten-free, and like quinoa, it’s a seed, not a grain. It’s also packed with magnesium as well as disease-fighting flavonoids, a group of plant chemicals thought to have powerful antioxidant effects.
- Beans – Beans, such as chickpeas, contain high levels of tryptophan, the building blocks of melatonin – a key hormone involved in the sleep process. As such, low levels are associated with sleep disturbances. Therefore, a bit of hummus and crudité is a great evening snack before bed.
- Flaxseed Oil – Flaxseed oil contains both tryptophan and omega 3 fatty acids, key for hormonal health. As such, a tablespoon of this oil prior to bed can help to aid sleep, as well as improve mood. May sure you buy a good quality organic brand, in a dark bottle, and keep it stored in the fridge to prevent the oil from going rancid.
- Tofu – Tofu is rich in isoflavones, a type of phytoestrogen that recent research suggests is positively associated with optimal sleep duration and quality of sleep. Therefore, combine with a miso broth filled with edamame (both are also soy-based) for a dreamy night’s sleep. Alternatively, you can try making a tofu dessert, which is a delicious and healthy alternative to many sugar-laden & processed options.
One final (non-food) related tip is to get involved in good old-fashioned Epsom salt baths 2 – 3 times a week. These salts are super rich in magnesium and there is evidence to suggest that transdermal absorption (via the skin) is more effective than taking an oral supplement.
Plus, it’s also a great way to relax the mind as well and switch off after a busy day. Make sure you soak for a good 20mins to get the maximum effect!
Other Drinks And Foods For a Better Sleep
A variety of additional foods and beverages have sleep-inducing qualities. They may, for example, have high levels of nutrients such as tryptophan. However, there has been limited investigation into their precise effects on sleep in some circumstances.
- Dairy goods – Tryptophan is found in dairy products such as milk, cottage cheese, and plain yoghurt. Milk has been demonstrated to help older persons sleep better, especially when combined with modest activity.
- Bananas – Banana peels contain tryptophan, and the fruit itself has a low magnesium content. Both of these characteristics may aid in getting a good night’s sleep.
- Oatmeal – Like rice, oatmeal is strong in carbohydrates with a bit more fibre and has been linked to tiredness when ingested before night. Furthermore, oats are a recognized source of melatonin.
Bottom Line
Getting adequate sleep is critical to your health. Several meals and beverages may be beneficial. This is due to the presence of sleep-regulating hormones and brain chemicals including melatonin and serotonin. Some foods and beverages include significant levels of antioxidants and minerals, such as magnesium and melatonin, which are known to improve sleep by assisting you to fall asleep sooner or remain asleep longer.
It may be better to take sleep-enhancing meals and beverages 2-3 hours before bedtime to gain the effects. Eating right before bedtime may create stomach troubles such as acid reflux. More study is needed to determine the particular function that meals and beverages play in aiding sleep, although their recognized benefits are highly promising.