9 Foods That Help You Sleep Better

Angela Gioffre 擁有 25 年經驗的營養師。

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I cannot stress enough the critical role that diet plays in enhancing sleep quality. While it’s essential to be mindful of foods that can disrupt sleep patterns due to their stimulating effects, we can also tap into the power of foods that help you sleep better, promote relaxation and encourage deeper rest.

By making conscious choices about what we eat throughout, and at the end of the day, we can prepare our body for a more restful night’s sleep, allowing us to wake up feeling refreshed and rejuvenated.

Top Foods That Help You Sleep Better Tonight

1. Cherries: Cherries are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Having some tart cherry juice or whole cherries (when in season) a couple of hours before bedtime can improve sleep quality and duration.

2. Bananas: Bananas are rich in potassium and magnesium, both of which help relax muscles and nerves. They also contain tryptophan, an amino acid that the body converts into serotonin and then into melatonin, promoting relaxation and sleep.

3. Almonds: A handful of almonds can be a great pre-bedtime snack. They’re packed with magnesium, which is known to promote muscle relaxation and quality sleep.

4. Iceberg Lettuce: Lettuce contains a compound, lactucarium, that has a similar cellular structure to opium and can induce drowsiness.

5. Yoghurt: Opt for a small serving of Greek yogurt before bed to sleep better. It’s a good source of calcium, which helps the brain utilise tryptophan and manufacture melatonin. Plus, the protein in yogurt can help you feel fuller for longer.

6. Whole Grains: Foods like brown rice, oats, quinoa, and barley are rich in magnesium and complex carbohydrates, which can help the body relax and aid in the production of serotonin.

7. Fatty Fish and Hemp: Sardines, salmon, and hemp seeds are all rich in Omega-3 fatty acids, which are linked to improved sleep.

8. Ashwagandha: This herbal root is incredible for blocking cortisol, the stress hormone that can detrimentally affect our sleep patterns. Make sure it is 100% whole root, not an extract.

9. Reishi: Functional mushrooms like Reishi are amazing for promoting rest and relaxation. They contain compounds that can help support healthy sleep patterns.

3 Things To Avoid Before Bed

1. Caffeine: Avoid consuming caffeinated beverages like coffee, tea, or energy drinks in the evening as they can interfere with your ability to fall asleep.

2. Spicy Foods: Spicy foods can cause indigestion and heartburn, making it difficult to sleep comfortably.

3. Alcohol: While alcohol may initially make you feel drowsy, it can disrupt your sleep cycle and lead to poorer quality sleep overall.