Sleep is necessary for overall health and well-being and yet many struggle to achieve a restful night’s rest. Quality sleep is becoming a luxury rather than a necessity in the hustle and bustle of modern life. Factors like stress, lifestyle, and environment affect sleep quality while nutrition also plays a crucial part.
Today, in this article, we will discuss the relationship between nutrition and sleep, and explore foods and drinks that can improve restful nights.
What is the connection Between Nutrition and Sleep?
The food we consume directly makes positive or negative impacts on our body’s ability to rest and rejuvenate during sleep. There is some nutrient that helps to regulate neurotransmitters and hormones such as melatonin that influence sleep, while others can disrupt the sleep cycle. Foods rich in tryptophan, such as turkey, nuts, and dairy, can promote the synthesis of melatonin and serotonin, which can help regulate sleep-wake cycles.
Various foods we consume make an impact in regulating our sleep-wake cycle through various mechanisms, including:
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Melatonin Production
Melatonin is a hormone produced by the pineal gland in the brain. It is known for its pivotal role in regulating the sleep-wake cycle. Some foods like tart cherries are rich in melatonin or compounds that support its production, promoting better sleep.
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Serotonin Levels
Serotonin is known as the “feel-good” neurotransmitter which plays a vital role in mood regulation, appetite control, and sleep. Consuming serotonin-containing food not only uplifts your mood but also promotes restful sleep. Foods like Eggs, Cheese, and Pineapples help to increase serotonin levels which improve sleep quality and duration.
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Tryptophan
Tryptophan is an amino acid that works as a precursor to serotonin and melatonin, neurotransmitters significant for promoting relaxation and regulating sleep-wake cycles. Adding tryptophan-containing foods into your diet helps to improve optimal sleep quality by boosting serotonin and melatonin levels. Foods like turkey, chicken, nuts, seeds, tofu, and dairy products like milk and yogurt are rich in tryptophan.
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Calcium
Calcium is essential for strong bones and teeth and plays a vital role in regulating sleep patterns. Consuming calcium-rich foods helps to improve sleep quality by promoting the production of melatonin, the hormone responsible for regulating the sleep-wake cycle.
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Vitamin B6
Vitamin B6, also known as pyridoxine, is also one of the crucial mechanisms for sleep regulation. Adding vitamin B6-rich foods helps to improve sleep quality and overall sleep health. Foods like chicken and turkey are excellent sources of vitamin B6, providing a significant portion of the recommended daily intake.
Also read: Spiritual Practices for Deep Sleep: Cultivating Inner Peace for Restorative Rest
Foods and Drinks That Promote Restful Sleep
The foods and drinks you consume can play a crucial role when it comes to getting a good night’s sleep. Incorporating sleep-promoting foods and drinks into your diet can help you sleep better. Here are some top picks to consider
Foods
Tart cherries: Tart cherries have potential benefits in promoting quality sleep due to their natural melatonin content. Consuming tart cherries in the evening may help improve both sleep quality and duration. According to one research, people with insomnia were diagnosed by consuming two one-cup servings of tart cherry juice per day.
Bananas: Bananas are also recommended as a natural remedy to promote better sleep as they are rich in nutrient content, including potassium and magnesium, as well as their role in melatonin production.
Almonds: Almonds are also one of the essential foods to promote quality sleep as they are rich in magnesium. Consuming a handful of almonds before going to bed can help relax muscles and calm the mind, making it easier to fall asleep.
Fatty Fish: Fatty fish are one of the best dietary sources of omega-3 fatty acids which are essential for brain health and function, and research suggests they may also help regulate sleep. Consuming fatty fish like salmon, trout, and mackerel helps to reduce inflammation, leading to deeper, more restful sleep.
Beverage
Herbal Teas: Several herbal teas like chamomile, valerian root, and passionflower have been used as a natural cure for insomnia. These herbs help relax the body and mind to improve sleep quality.
Warm Milk: Warm milk is a classic bedtime remedy for sleeplessness as it contains tryptophan, an amino acid that helps with the production of serotonin and melatonin, both of which are involved in sleep regulation. Drinking a warm glass of milk before bed can help feelings of relaxation and promote better sleep.
Golden Milk: Golden milk is a beverage that originated in India and is made by combining turmeric with warm milk. This drink has become increasingly popular due to its potential health benefits, which include aiding in better sleep. The primary active ingredient in turmeric is curcumin, a compound that has both anti-inflammatory and antioxidant properties and can potentially help improve the quality of sleep.
Decaffeinated Green Tea: Decaffeinated green tea contains theanine, an amino acid that helps to reduce stress and promote relaxation. Having a cup of decaffeinated green tea before going to bed can be a soothing ritual to help prepare your body for sleep.
Sleep Environment
Several foods are essential for improving the quality of sleep, however, they are less likely to be effective if your sleep environment is loud and noisy.
Moreover, if your bedroom is loud, noisy, and bright, or if you use electronic devices in bed, it may disturb your body’s melatonin production and counteract the benefits of sleep-promoting food.
For better quality sleep, make your bedroom as dark as possible to signal to your body that it’s time to sleep. Stop using electronic devices such as TVs, computers, smartphones, and tablets from your bedroom before bedtime.
Frequently Asked Question
Are there any beverages that can help improve sleep quality?
Yes, certain beverages such as Herbal teas, Warm milk, and Tart cherry juice can help improve sleep quality.
Can dietary supplements help improve sleep quality?
Some dietary supplements like melatonin supplements, may help improve sleep quality in certain individuals. However, take doctor advice from a healthcare professional before taking any new supplement regimen as they may interact with medications or have side effects.
You may also like to read: The Connection Between Sleep and Depression: 5 Effective Tips to Unlock Quality Sleep While Managing Depression
