5 Great Foods for Better Sleep

5 Great Foods for Better Sleep

An estimated 1/3 of the population struggling to fall and stay asleep. Lack of sleep has been linked to cognitive decline[1], chronic inflammation[2], weight gain and obesity[3], and even a reduction in lifespan[4].

If you struggle with getting a good night’s sleep, adding specific foods to your diet may be incredibly beneficial. Below are some of our favorite sleep-enhancing foods you can try for yourself:

Tart Cherry Juice

Tart cherry juice contains melatonin, a hormone that controls your sleep and wake cycles. In one study[5], adults suffering from insomnia that drank tart cherry juice daily found that the amount of time they spent awake at night was significantly reduced by increasing their urinary melatonin content.

Fatty Fish

Fatty fish, like tuna and salmon, contain Omega-3 fatty acids, which have been found[6] to aid in sleep. A serving of tuna also provides a majority of our daily requirement of B6 and B12, both of which contribute to healthier sleeping patterns.

Kiwi

Kiwi contains serotonin and has been found to benefit adults who struggle with sleep disorders. In one study[7], adults with diagnosed sleep troubles ate two kiwi shortly before bed for four weeks and reported that the time it took to fall asleep and their wake time decreased and their efficiency and length of sleep increased.

Pumpkin Seeds

Pumpkin seeds contain both magnesium and zinc. Magnesium increases melatonin secretion and activates a bodily receptor that favors sleep known as gamma-Aminobutyric acid, or GABA. Zinc is associated with longer durations of sleep and improved sleep regulation

Bananas

Bananas, which contain a higher amount of carbohydrates than other fruits, contain potassium, magnesium, and tryptophan, a key ingredient in serotonin production.

Adding these foods to your diet can aid in sleep and overall health. There are few things better than a restful night’s sleep!

 

[1] https://www.ncbi.nlm.nih.gov/pubmed/18274263

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/

[3] https://www.ncbi.nlm.nih.gov/pubmed/20585000

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2276139/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468/

[6] https://www.ncbi.nlm.nih.gov/pubmed/23432533

[7] https://www.ncbi.nlm.nih.gov/pubmed/21669584

Published on: Wednesday, July 12