These 7 Superfoods Will Help You Sleep Better

As more and more research is being carried out, there is more data coming out with regard to the quality and duration of sleep and the food that we eat whether it is a child or an adult. As of late, there was not much attention paid to the type of food eaten and its overall effect on the sleep of a person. Whatever data that has been collected in this regard has proven that certain food products not only affect sleep of an individual, but also the alertness when he or she is awake.^[1]

The studies came to a conclusion that people who slept for shorter period of time, notable less than 7 hours a day, tended to eat more fat and snacks when compared to people who slept for more than 8 hours a day. Short sleepers also consumed lesser amount of protein, fiber and carbohydrates when compared to normal sleepers.^[1]

Thus, a connection between sleep and diet was clearly established, but whether diet was affecting the sleep and vice versa was not pretty clear. This article gives a brief overview of some of the Superfoods that promote sleep at nighttime in terms of quality and duration.^[1]

Some of the foods that promote a better night’s sleep include:

1. Walnuts: Walnuts help in better sleep owing to the presence of magnesium, serotonin and melatonin in it.⁽³⁾ Tryptophan is an amino acid that promotes sleep and makes melatonin and serotonin, which help in regulating sleep and creating a sleep wake cycle. A study conducted by the University of Texas found out that walnuts also have melatonin, which additionally allows an individual to fall asleep quicker.^[2]
2. Almonds: This is yet another food product, which allows an individual to have a good quality sleep without any waking up periods in the middle of the night. Almonds are rich in magnesium, which is required by the body for a good quality sleep.^{(3, 4)} Studies have proved that magnesium deficiency results in sleeplessness. Thus almonds are best to promote good quality sleep without the need for any medications.^[2]
3. Dairy Products: Milk has been used since ancient times for both children and adults in the nighttime to aid in sleep.⁽³⁾ Calcium found in dairy products aids in the brain utilizing the tryptophan, which is also present in dairy products and producing melatonin. It is this melatonin that triggers sleep in an individual.^[2]
4. Lettuce: This food product contains lactucarium, which is naturally found sedative and stimulates the brain to promote sleep.⁽³⁾ Lettuce can be added to salad and served at dinnertime for best effectiveness. Another way to use lettuce is by taking a few leaves of lettuce and boiling in water for about 10 minutes. Now add some mint leaves and drink this solution just before heading to bed at night. This will ensure that you get a good night’s sleep.^[2]
5. Corn Chips: Corn chips increase the blood sugar levels and insulin in the body, which makes the individual sleepy. It may not be the ideal way to boost sleep habits as an increase in insulin levels lead to frequent mood swings and increase the risk of diabetes. However, once in a while if you find it difficult to sleep at night, a cup of corn chips may just be the right snack for you.^[2]
6. Tuna: This is a fish which has vitamin B6 in abundance. Vitamin B6 is necessary for production of melatonin and serotonin in the brain to promote sleep. Tuna is quite easily available in the market and also is quite good for the taste buds.^[2]
7. White Rice: White rice has high glycemic index and thus results in a spike in blood sugars.⁽⁵⁾ Thus, eating white rice at night will decrease the time it takes for an individual to fall asleep. Some studies suggest that Jasmine rice is one particular variant of white rice, which improves sleeping habits better than other forms of white rice.^[2]

In conclusion, there is no clear cut connection between dietary habits and good sleep patterns determined as of now. However, there are some foods, which increase the production of melatonin and serotonin in the brain. Melatonin is a hormone, which is necessary for the body to promote sleep.^{[1, 2]}

The above mentioned list of foods is excellent in promoting sleep. Adding them to your diet will do a world of good when it comes to a restful sleep and waking up fresh the next morning.^{[1, 2]}

References:

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