Most people have experienced the difference between energy and alertness caused by food and drinks, whether a caffeine rush or drowsiness following Thanksgiving dinner. There is a strong desire to take advantage of food and drinks for better sleep, as up to 35% of American adults have insomnia.
The relationship between diet and sleep is complex, so no silver bullet for food is guaranteed to help. It may be easier to get a good night’s sleep if you consume certain foods and drinks.
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Kiwi
Kiwifruit contains many vitamins and minerals, including potassium and folate. Researchers have found that kiwis can improve sleep. A study found that people who ate two kiwis before bedtime fell asleep faster, slept more, and slept better. Kiwis may improve sleep due to their antioxidant properties, ability to address folate deficiencies, and high serotonin levels.
Tart Cherries And Tart Cherry Juice
Cherry tarts have a distinct flavor from sweet cherries. Drinking tart cherry juice has been found to improve sleep. People who drank two one-cup servings of tart cherry juice daily had total sleep time and higher sleep efficiency. It may be because tart cherries contain melatonin in higher amounts than usual, a hormone that promotes healthy sleep and regulates circadian rhythm.
Fatty Fish
Fish with fatty oils may help you sleep better. The body regulates serotonin through omega-3 fatty acids and vitamin D in fatty fish, which may aid sleep. Over months, people who ate salmon three times per week had a better sleep and more energy.
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Nuts
It is commonly believed that almonds, walnuts, pistachios, and cashews help you sleep. In addition to melatonin, nuts contain essential minerals like magnesium and zinc critical for human health. Melatonin, magnesium, and zinc were found to improve sleep using supplements in older adults with insomnia.
How to Eat Healthy for Sleep
Nutritionists recommend that you consume a diet rich in vegetables and fruits that is balanced and consistent. When appropriately designed, such a diet can supply a steady supply of vitamins and minerals, including those that can improve sleep.