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One bad night’s sleep can ruin your day. When that one night turns into many nights of poor sleep, your overall health and quality of life can be seriously affected.
The good news is that there are steps you can take to improve your chances of experiencing better qualitybetter-quality shut-eye.
If you have been diagnosed with a chronic medical or mental health diagnosis that has been found to cause insomnia, speak to a medical health professional about a treatment plan that’s specific to you.
But if you are a typically healthy individual who sleeps poorly, it might be a good idea to pay attention to your diet.
Foods that are rich in melatonin – a hormone produced by the brain in response to darkness – may improve the timing of your circadian rhythms and sleep.
Valentina Duong, Accredited Practising Dietitian at , explains that it’s best to reduce the intake of any food or drink consumed at night that may interrupt sleep. That includes alcohol. Foods that are hard to digest may also delay the onset of sleep or reduce sleep quality.
“When eating, it takes six to eight hours for food to reach your stomach,” says Duong. “If you have a really large meal within two-to-three hours of bedtime, you're going to feel bloated and gassy during the night. You might also have reflux - no one's going to be able to fall asleep fast and have quality sleep if they experience reflux.
“High-fat foods can trigger reflux. Foods that are high in salt may also trigger bloating because sodium holds water.”
It’s also important to proactively eat foods that either reduce the time it takes to fall asleep or promote better quality sleep.
Foods that are rich in melatonin – a hormone produced by the brain in response to darkness – may improve the timing of your circadian rhythms and sleep. Foods high in serotonin (the chemical precursor to melatonin) also play a vital role in sleep promotion.
Finally, foods containing a lot of magnesium may help you to get some much-needed shut-eye. This is because magnesium activates the parasympathetic nervous system, enabling the body and brain to relax. Research also states that may assist in regulating melatonin production, although this link is still being studied.
So what do 'sleepy foods' look like on a plate?
Here are five accessible foods that are rich in melatonin, serotonin or magnesium that may help you to sleep better.
Tryptophan-rich sources of protein
Tryptophan is an essential amino acid used to make proteins. However, as our body doesn’t make it, it must be consumed through our diet.
“Tryptophan crosses the blood-brain barrier, and helps our brain to create serotonin and melatonin,” says Duong.
Studies have shown that eating tryptophan-rich foods before bed could decrease the time it takes to fall asleep if you have or take a long time to nod off. Research has also linked tryptophan-containing foods with improved sleep quality and, and less waking at night.
“Excellent sources of tryptophan include fatty fish like salmon, beef, chicken, eggs, tofu and even dairy products (milk, cottage cheese and plain yoghurt).”
High-carb foods
Foods like white rice and noodles that are high in carbohydrates may also make you sleepy.
“In my Vietnamese culture, it’s common to eat a lot of rice and noodle-based dishes at dinner,” explains Duong, whose parents were born in Vietnam. “These dishes are usually mixed meals that feature seafood or meats like chicken. Both are tryptophan-rich foods.”
Evidence shows that when a high-carb food is eaten at the same time as a tryptophan-rich food, it increases the chances of tryptophan entering the brain to be converted into serotonin and melatonin.
“Carbs help tryptophan to cross the blood-brain barrier. That is why eating a bowl of carbs for dinner – say rice or noodles – with a protein source that’s high in tryptophan could help you to fall asleep faster.”
Kiwifruit
Kiwifruits are so culturally diverse they can be used in a range of dishes from and Japanese meals to internationally renowned fruit salads. Plus, they promote quality sleep. Kiwifruit contains antioxidants and serotonin, which can be useful in treating .
“Eating two kiwifruits before bed can increase the amount of time spent sleeping and sleep efficiency (total time in bed asleep) in adults with sleep disorders,” says Duong. “Plus, two kiwifruits contain all of your vitamin C needs for the day.”
Tart cherry juice
naturally contain both melatonin and tryptophan. Drinking a glass of tart cherry juice after eating a dinner featuring sleep-promoting foods has been seen as a possible evening ritual that can reap a few sleepy health benefits.
Bananas
Bananas contain significant amounts of both magnesium and tryptophan. It’s also a high-carb food, which – again – can boost the likelihood of tryptophan entering the brain and being converted to serotonin and melatonin.
Bananas are also high-potassium fruit. If someone with low potassium and high blood pressure has been told to increase their potassium intake to reduce spikes in , eating a banana before bed can help. But remember to always confirm any changes to your diet with your consulting doctor first
Carbs help tryptophan to cross the blood-brain barrier. That is why eating a bowl of carbs for dinner – say rice or noodles – with a protein source that’s high in tryptophan could help you to fall asleep faster.
Duong adds that dietary solutions to sleep should also be multiple and long-term: there is no single magical food you can eat once that will solve all of your sleep problems. “Overall, examining your diet in its entirety will have a bigger impact on your sleep and health.”
So just remember, if sleepless nights are becoming more prevalent in your life, it's always best to talk to a dietitian or medical professional for holistic dietary advice.
