7 foods that can help you fall asleep and wake up refreshed

Catch some zzz’s with milk and kiwis

Key Takeaways

• Foods like tart cherries, kiwis, walnuts, milk, and fatty fish may support better sleep quality and duration.
• Certain nutrients like tryptophan, magnesium, omega-3 fatty acids, and vitamin B6 can affect how well you sleep.
• Alcohol, caffeine, and heavy, greasy, or spicy meals may make it harder to get a good night’s sleep.

A solid night’s sleep is the first step to a great day. But it’s not always easy to achieve. Whether you struggle to put down your phone near bedtime, get overwhelmed by “what if”s when your head hits the pillow, or just naturally aren’t a champion sleeper, it can be incredibly frustrating to wake up feeling like your body refused to rest.

Looking for a simple, straightforward, and inexpensive first step to take? Start with your diet. Certain foods contain compounds that may facilitate better sleep.

1. Tart Cherries

This specific type of cherry is well-known for helping you sleep. While fresh tart cherries can be hard to source, they’re widely available in juice form.

Tart cherry juice “contains melatonin, which helps to regulate sleep initiation and sleep maintenance,” says Dr. William Lu, a sleep medicine physician. Studies have shown that people who consumed tart cherry juice had higher melatonin levels after taking it, compared to those who didn’t.

"Swap your nightly glass of wine for tart cherry juice to improve your nighttime routine."

Major Allison Brager, neurobiologist and sleep expert

2. Bananas

Bananas are high in tryptophan, an amino acid that promotes sleep

They also contain potassium and magnesium, both of which aid with muscle relaxation.

3. Blueberries

These little berries pack a major nutritional punch—and they’re a great choice for sleep.

“They have a low glycemic index and are packed with antioxidants, both of which I recommend to promote sleep,” says Major Allison Brager, a neurobiologist, sleep expert, and faculty member of Walter Reed Army Institute of Research, Center for Military Psychiatry and Neuroscience.

Antioxidants are proven sleep-promoters, and can even assist with sleep-related conditions such as sleep apnea.

4. Dairy Milk

Is there any food more notorious for aiding in sleep than a glass of warm milk? Warm drinks are themselves relaxing, but you can get sleep benefits from milk even if you drink it cold.

Lu notes that dairy milk “contains melatonin, which helps to regulate sleep initiation and sleep maintenance.”

Dairy is also a notable source of tryptophan, an amino acid that supports sleep, and casein, which helps us relax and fall asleep.

Note:

You will need to rely on cows for this one: Dairy-free milks can’t offer the same benefits.

5. Walnuts

Walnuts —coincidentally shaped like little brains themselves—are known for being good for your brain. But they also help promote better sleep.

“Walnuts contain melatonin and serotonin, both of which are shown to improve sleep quality,” Lu tells us. Research suggests even a handful can have you on your way to a better night’s rest.

6. Fatty fish

Like walnuts, fatty fish is best known for its role in cognition. And the same good fats that help your brain perform better also support quality sleep.

“The omega-3 fatty acids found in fish can be helpful in boosting serotonin, which can help to regulate sleep,” explains Lu.

7. Kiwis

A small green fruit with a fuzzy skin, kiwi has been shown to improve sleep duration and quality, particularly when eaten regularly. That’s thanks to their antioxidant and serotonin compounds.

They also may help improve one’s overall mood, Lu notes.

What’s the Link Between Nutrition and Sleep?

“The foods we choose to consume—or avoid—close to bedtime can play a great role in helping us sleep,” Brager says.

Lu explains that they can directly impact our ability to fall asleep, stay asleep, and achieve restorative sleep, noting that “Certain nutrients like tryptophan, magnesium, omega fatty acids, and vitamin B6” are “particularly important for promoting good sleep quality.”

"All in all, a balanced overall diet rich in vegetables, fruits, and healthy proteins will be the base to an overall healthier life and in turn aid with better quality sleep."

Dr. William Lu, sleep medicine physician

What’s the Best Time To Eat These Foods To Improve Your Sleep?

You can reap the benefits of sleep-promoting foods no matter when you consume them. However, the best time to eat these foods is at dinner.

“Have kiwi or tart cherries at the end of your dinner time or cook up that delicious fish that is high in omegas for dinner,” Lu recommends.

When you eat dinner is also key. “For optimal sleep, stop eating 3-4 hours before bedtime since the body prioritizes the parasympathetic action of digestion over sleep,” suggests Brager. “It’s important to give the body time to process food.”

Some people find themselves hungrier at night than others. If you enjoy an evening snack, prioritize sleep-promoting foods.

Potential Limitations and Considerations

What foods you avoid in the evenings can play as important a role as what you consume. Consider avoiding the following near bedtime:

• Alcohol: “Alcohol is known to decrease deep sleep and can be stimulating and cause wakeups in the second half of the night,” Lu says.
• Caffeine: “Caffeine can remain in the body for quite some time after ingestion, which can lead to difficulty falling asleep and trouble maintaining sleep,” Lu says. Brager suggests stopping caffeine consumption a full eight hours before you plan on going to bed.
• Heavy, greasy, or spicy meals: Lu warns that eating these before lying down to sleep “can increase the risk of reflux, which can increase the risk of nocturnal arousals and even worsen obstructive sleep apnea.”

Don’t be surprised if you need to make additional lifestyle changes beyond just changing your diet. “Preparing for a good night’s sleep happens all day long,” says Brager. “It is just as important to exercise regularly, avoid afternoon caffeine, limit blue light from TVs and cell phones close to bedtime, and get sun exposure early in the morning.”

Read the original article on Verywell Mind