Best Foods for Sleep
Best Foods for Sleep
Not to be confused with the best foods to eat in bed, although that's another fun list, there are several best foods for sleep that you should be chowing down on before bedtime. Getting the proper amount of quality sleep is critical for just about every aspect of our overall health and wellness. Unfortunately, many people struggle with getting the right amount of sleep, which experts at the American Academy of Sleep Medicine and Sleep Research Society say is at least 7 hours per night for adults.
According to the American Sleep Association, 50-70 million people have some sort of sleep disorder preventing them from getting good sleep. 30% of adults report having issues with insomnia, making it the most common sleep disorder. With so many people struggling to get enough sleep, people are always on the hunt for tips and tricks to fall asleep faster and stay asleep longer. One easy way to promote good sleep patterns is to eat the right foods.
The best foods for sleep are ones that help us sleep naturally.
The body naturally produces melatonin. Melatonin is a hormone that is involved in the control and regulation of our sleep cycles. Even though the body produces melatonin naturally, we need the right nutrients from our food for the body to produce it. Lucky for us, there are some foods that already contain melatonin, so eating them before bed can help you get to bed on time.
Here are our Top 5 Best Foods for Sleep!
Almonds make the list of top foods for sleep for being high in melatonin. Nuts in general are good sources of melatonin. A scientific study on rodents looked at consuming almond extract for sleep and found that 400mg of almond extract caused test subjects to stay asleep longer, and they have deeper higher quality sleep.
- Fatty Fish
In our number two spot, we find that fatty fish can help you sleep too. Fish is found to be higher in melatonin than other meats. The healthy fats in fish help our bodies absorb nutrients from foods, and protein is also shown to help people sleep. One study showed people who ate salmon three times a week had improved sleep.
Eggs also made their way into the best foods for sleep thanks to research showing eggs have more melatonin than a lot of other foods. Being high in fat and protein like fish are two more reason eggs seem to help with sleep. Eating eggs in some form before bed can increase your melatonin levels, helping you fall asleep.
This one comes as a bit of a surprise that even scientists don't have fully figured out yet. An experiment on diet and sleep showed that eating two kiwis before bed helped participants fall asleep faster, stay asleep longer, and have a deeper more restorative sleep, but scientists couldn't determine exactly why.
Although chamomile tea could be considered one of the best drinks for sleep, chamomile made our top foods for sleep because several research studies have shown us the effectiveness of chamomile for sleeping. One study, in particular, found that participants who consumed a chamomile extract fell asleep 15 minutes faster on average, and stayed asleep longer without waking up as much during the night.
All of these foods are good for sleep. Getting good sleep naturally is also about maintaining a balanced diet, full of a variety of different food groups, to ensure you get all of the nutrients you need each day.