7 Best Foods that Helps You Sleep Better, According to an Expert
It’s no secret how important sleep is to our overall well-being. It plays an instrumental role in maintaining our mind and body functions, and proper rest helps us build a stronger immune system, improves mental and physical health and keeps us more productive. If you aren’t getting the recommended seven to eight hours a night of quality rest, you risk high blood pressure, a weakened immune system, depression and other serious conditions, like diabetes, heart failure or a stroke.
From taking sleep supplements like melatonin to changing bedtime routines, most (exhausted) people will try any number of tricks to sleep better. One area that many people overlook on their hunt for better sleep is their diet. What you eat leading up to bed influences how well you sleep at night.
Here are the seven best foods to work into your diet to help promote better sleep.
Eat these 7 foods for better sleep
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“Sleep-promoting foods include those that contain tryptophan (an amino acid that helps with the release of serotonin), magnesium, vitamin D and complex carbs,” says Axe. “Foods high in vitamin C and B vitamins can also be helpful.”
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These are Axe’s top picks for sleep-promoting foods:
1. Whole grains like oats or quinoa.
2. Proteins like poultry and fish.
3. Leafy greens and cruciferous veggies.
4. Free-range eggs.
5. Bananas, kiwis, oranges, berries and other fruits.
6. Milk and yogurt.
7. Nuts, like almonds and cashews.
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The importance of a balanced meal
“A balanced diet can help manage blood sugar levels and reduce inflammation, which is important for preventing pain and getting sound sleep,” says Axe. “Getting enough macronutrients (carbs, fats and protein) also assists your body in creating calming chemicals like serotonin and melatonin, which help you feel relaxed and sleepy.”
Certain foods can help you sleep better if you eat them before bed or when you wake up in the middle of the night — but the seven foods above can improve rest no matter what time you eat them. Again, the key to eating well for sleep is to eat a mindful, balanced diet overall. No one food is a magic bullet, but these can help you get some much-needed rest.
Contributed by Mercey Livingston
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