If you frequently wake up at dawn or struggle with falling asleep, adjusting your evening diet might be beneficial. Certain foods can influence the production of hormones that regulate sleep, potentially enhancing sleep quality. Here are five foods that may support better sleep.
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Kiwi is noted for potentially increasing sleep duration and decreasing wakefulness during the night. A study in the international journal 'Nutrients' found that consuming two kiwis about an hour before bedtime was linked to longer total sleep time and less time awake. Researchers suggest that the antioxidants and other compounds in kiwis might contribute to sleep regulation.
Regular walnut consumption may help individuals fall asleep faster and improve sleep quality, according to a study in 'Food & Function' that observed changes in melatonin levels after walnut intake. However, conclusive evidence that walnuts reduce nighttime awakenings remains lacking.
Tart cherry juice contains melatonin, which plays a key role in regulating the sleep-wake cycle. Dietitian Erin Palinski-Wade mentioned to 'EatingWell' that some studies indicate that drinking tart cherry juice may lead to increased sleep duration or reduced sleep onset time. However, findings vary between studies regarding the amount needed for optimal sleep.
Warm milk is a gentle option for evening consumption. It contains tryptophan, an amino acid that the body uses to produce serotonin and melatonin, both essential for regulating sleep. Some research has associated milk and dairy with improvements in sleep quality.
Fatty fish, like salmon, are rich in omega-3 fatty acids, which may play a role in melatonin production. A study in the 'Journal of Clinical Biochemistry and Nutrition' suggested that omega-3 intake could enhance sleep efficiency, though it was unclear whether it affects total sleep time or the speed of falling asleep.
In addition to dietary choices, maintaining consistent sleep habits is crucial. It’s advisable to go to bed and wake up at the same times daily, including weekends, and to limit screen exposure before bedtime. Since the effects of caffeine last several hours, late afternoon coffee may disrupt sleep. Those experiencing nighttime acid reflux should also be cautious about meal timing, ideally finishing meals at least three hours before sleep. Creating a cool, dark, and quiet bedroom environment can further promote restful sleep.