Being short on sleep can affect your health in many ways. Science have shown that lack of sleep is linked to obesity, weakened immune system, diabetes, increased risk of heart diseases and some forms of cancers. [1,2]
Even when our routine is very hectic, we cannot forget that rest is fundamental to improve our quality of life and health. Sleep plays vital roles in immune function, metabolism, memory, learning and other essential functions of the body. [3] A good night's sleep allows our body to repair itself and face the demands of daily life.
Although many of us do not meet the recommended 7 hours of sleep per night due to our hectic routines, sometimes that is not the case. Have you ever found yourself going to bed early but not being able to fall sleep? You spend an hour or more looking at the ceiling, counting sheeps, or overthinking about your plan to do-list and schedule. I think you might relate to at least one of these.
The good news is that being mindful of what you eat hours before going to sleep may help to improve your quality of sleep. Foods rich in specific nutrients can improve our sleep quality and duration. Today, the LEAP! @ ESU team will share with you 8 foods that can help you sleep well.
1. Kiwifruit
Kiwi is rich in antioxidants and serotonin, which may help improve sleep onset, duration, and efficiency in adults with sleep disturbances. [4] Experts recommend consuming two kiwifruits at least one hour before bedtime for a better digestion and nutrient absorption.
Don´t wait any longer to add this fruit to your daily diet! an easy way to enjoy this fruit is to cut the kiwi in half horizontally and eat it with a spoon.
2. Tart cherry juice
Drinking tart cherry juice has been associated with improved sleep duration and quality in healthy adults. [5] Tart juice is a great source of melatonin, which is an essential hormone that regulates body's sleep-wake cycle. While many turn to melatonin supplements for sleep, tart cherries is a more natural alternative.
3. Bananas with peanut butter
Bananas are high in potassium and magnesium that help the muscle relax. Peanut butter contain tryptophan, an amino acid used by the body to synthesis serotonin and melatonin. [6] Both hormones regulates the circadian rhythm. Bananas with peanut butter are a delicious sleep aid treat to enjoy as a bedtime snack!
4. Protein Sources
The non-essential amino acid L-ornithine can be synthesized from essential amino acids found in complete protein sources such as fish, eggs, red meat and poultry. According to one study, L-ornithine can positively impact sleep quality and relieve stress. [7] Adding protein to your dinner is also another way to improve your sleep.
Remember: if you are going to eat red meat, choose lean beef (“round” or “loin”). Avoid processed meats such as hot dogs, sausages, bacon and smoked meats that can increase your risk of heart disease.
5. Passionflower tea
The passionflower tea has health-promoting properties related to anxiety and sleep. This special tea is made out of the flowers, stems and leaves of the passionflower plant. Drinking a daily dose of this tea as part of your sleep routine appears to increase levels of GABA in the brain, which decrease brain activity and consequently help you relax and sleep better. [8]
6. Spinach
Complement your dinner with a salad containing leafy greens such as spinach. Spinach is a great source of magnesium, a mineral that regulates the synthesis of melatonin in the body supporting sleep and even reducing anxiety. [9] You can also add avocados, pumpkin seeds or almonds to your salad to boost your magnesium intake.
7. Brown rice
Brown rice is high in complex carbohydrates that can help you fall asleep faster. It is loaded with Vitamin B1 & B6, magnesium and tryptophan. [10] Brown rice also contain more nutrients and fiber than white rice. Additionally, eating brown rice at dinner will keep you fuller for a longer time and help you avoid late night snacking.
8. Greek yogurt with berries and nuts
Craving something sweet and creamy at night? Greek yogurt topped with berries and nuts will not only satisfy that sweet treat that you are looking for but it can also promote a better sleep. Greek yogurt is a high protein dairy, low in sugar and loaded with probiotics. Berries will provide you with antioxidants while nuts like pistachios, cashews, almonds and walnuts contain melatonin, magnesium and zinc. This combination of minerals along with melatonin have shown to improve sleep in older adults with insomnia. [10]
Other Nutritional Advices to Keep in Mind
Besides consuming foods that can promote a better sleep, it is also important to keep in mind things you should NOT do.
Avoid eating large meals 2-3 hours before going to bed
Avoid spicy foods at dinner
Spread up your water intake through the day. Drinking too much water before bed will wake you up several times to urinate during the night.
Avoid alcohol consumption
Do not drink caffeinated beverages in the evening (coffee, black or green tea, hot chocolate, soft drinks and energy drinks)
Following these nutritional advices can make a huge difference in your sleep quality and duration. Keep in mind that there are other factors besides dietary habits that can impact your ability to sleep well. Be mindful of your sleep environment and daily routines. Avoid using electronic devices before going to bed. Keep your bedroom quiet and dark to activate melatonin production and don´t forget to follow a sleep schedule. Sleeping and waking up at the same time every day can help maintain a regular sleep cycle!
Not getting enough sleep over time can make us pay a steep price in the form of chronic health conditions. Sleeping is precious and we should give it the same importance that we do to physical activity, work and diet. If after applying these advices to your daily life, you continue to struggle with getting enough sleep. Contact your health care provider for more help. Sleep disorders are very common but they can be managed when following the right treatment. As always, reach out to us if you need assistance or want to share your success stories with us!
References
How does sleep affect your heart health? (2021). Centers for Disease Control and Prevention. https://www.cdc.gov/bloodpressure/sleep.htm
Thompson, C.L. et al. Short duration of sleep increases risk of colorectal adenoma. (2010). Cancer, 111(4), pp. 841-847. Doi: 10.1002/cncr.25507
Benefits of sleep? (2021) Harvard Medical School. http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep
Hsiao-Han, L. et al. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. (2011). Asia Pacific Clinical Nutrition Society, 20(2), pp. 169-74. https://pubmed.ncbi.nlm.nih.gov/21669584/
Howatson, G. et al. (2015). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition, 51(8), pp. 909-916. Doi: 10.1007/s00394-011-0263-7
Richard, D.M. et al. L-tryptophan: basic metabolic functions, behavioral research and therapeutic indications. (2009). International Journal of Tryptophan Research. 2, pp. 45–60. Doi: 10.4137/ijtr.s2129
Miyake, M. et al. Randomised controlled trial of the effects of L-ornithine on stress markers and sleep quality in healthy workers. (2014). Nutrition Journal. 13(1). Doi: 10.1002/ptr.3400
Ngan. A., & Conduit, R. A double-blind, placebo-controlled Investigation of the effects of passiflora incarnata (Passionflower) herbal tea on subjective sleep quality. (2011) Phytotherapy Research. 25(8):1153-1159. Doi:10.1002/ptr.3400
How to boost your mood with food. (2019). Michigan Health. https://healthblog.uofmhealth.org/health-management/how-to-boost-your-mood-food#:~:text=Not%20only%20does%20spinach%20contain,%2C%20whole%20grains%2C%20and%20legumes.
The best foods to help you sleep. (2020). Sleep foundation https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep
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