You are what you eat. Yes, it’s cliché but it’s true. Turkey makes you feel drowsy after Thanksgiving dinner and coffee gives you a burst of energy. Food and beverages impact our energy, alertness and sleepiness level.
Sleep is affected by many factors including light, physical issues and mental health. But some foods may help make it easier to get a good night’s rest. “Our food patterns are directly correlated to our sleep patterns,” says Christie Caggiani, Registered Dietitian & Nutrition Therapist with Therapeutic Oasis in Boca Raton. She adds that you should give yourself a little time between eating and going to bed. “It helps digestion if you’re upright for a few hours,” she says. “It allows our brain to focus primarily on sleep and less digestion.”
Read on to find out the best foods to help you fall asleep.
Nuts
Almonds, pistachios, walnuts and cashews have been found to promote sleep as well as pumpkin and sunflower seeds. “They help you wind down at night,” Caggiani says. They boast heart-healthy unsaturated fats which improve serotonin levels. Nuts contain melatonin (a hormone that regulates circadian rhythm and promotes healthy sleep), magnesium and zinc, which all help with bodily processes. Magnesium, for example, is associated with a better sleep quality.
Kiwi
This small oval-shaped fruit (especially green kinds) helps you catch those z’s. It holds vitamins and minerals like C, E, folate and potassium. Kiwi help create serotonin and relax us, says Caggiani.
Honey
Sip on a cup of chamomile tea with honey or smear honey on a slice of whole-grain toast in the evening. “The glucose in honey helps block the brain ‘alertness’ neurotransmitter, orexin,” says Caggiani. “Honey helps quiet and slow our brain down.”
Whole-grain Cereals, Pasta, Bread And Crackers
These complex carbohydrates help create tryptophan and contain magnesium which aid in maintaining sleep. “It helps us move into sleep rather than crash,” she says, adding that oatmeal is an ideal bedtime snack.
Salmon And Other Fatty Fish
Fatty fish provide a dose of vitamin D and omega-3 fatty acids, which help the body regulate serotonin. “It also has B6, which assists in creating melatonin and is one of the better sources of this vitamin,” she says.
Milk
We’ve all heard that drinking a warm cup of milk before bed promotes slumber. “Dairy in general helps because calcium helps us process serotonin,” says Caggiani. “It doesn’t have to be warm milk.” She says you can have yogurt, cottage or ice cream, too.