Maximize Your Sleep with These Foods!

You may not know this but eating certain food before going to sleep may help you sleep better. Ensuring quality sleep helps us boost our immune systems, keeps our brains and digestion healthy, and may reduce our risk of getting some chronic illnesses. Why not make a few strategic diet changes to help promote a better night’s rest?

1. Turkey. If you’ve ever eaten too much turkey on Thanksgiving, you know just how sleep-inducing it can be. Turkey contains the amino acid tryptophan, which increases production of melatonin, a sleep-regulating hormone. Plus, it contains four grams of protein per ounce, and studies show that eating moderate levels of protein before sleep improves the quality of it.
2. Kiwi. Not only is kiwi low in calories, it also has levels of serotonin and antioxidants such as vitamin C and carotenoids that help us stay asleep. The former is a brain chemical that aids in regulating the sleep cycle and the latter helps reduce inflammation that might otherwise wake us up. One study even showed that those who ate two kiwifruit an hour before bed fell asleep 42 percent more quickly than those who ate nothing.
3. Walnuts. Walnuts also rank as a great source of melatonin. They contain an omega-3 fatty acid called ALA, which converts to DHA in the body. DHA may increase serotonin production. While more evidence is needed to cement walnuts’ ability to help us sleep, eating a handful before bed might do the trick.
4. White rice. Because white rice has a high carb and low fiber content, it ranks high on the glycemic index (which measures how quickly a food increases blood sugar). If you do choose to eat it, do so at least an hour before bed – but eat it in moderation due to its overall lack of nutrients and fiber.
5. Fatty fish. Salmon, tuna, mackerel and trout all have high amounts of vitamin D and omega-3 fatty acids, both of which increase serotonin levels. Omega-3s also help reduce inflammation, leading to better quality sleep.
6. Almonds. Like walnuts, almonds also contain melatonin. They are also very high in magnesium (19 percent of our daily intake in one ounce), which can reduce inflammation and may help decrease levels of the stress hormone cortisol, known to interrupt sleep. Thus, eating almonds may help insomniacs get better quality sleep, although more research is still needed.
7. Tart cherry juice. Studies have shown that tart cherry juice helps promote sleepiness and relieve insomnia. It has a high melatonin content, as well as antioxidants that protects cells from inflammation. In two studies, those with insomnia who drank 8 oz twice a day for two weeks slept an hour and a half longer and said they had improved quality of sleep.
8. Chamomile tea. One of the more popular herbal teas, chamomile has the antioxidant apigenin, which binds to certain brain receptors that may reduce insomnia and promote sleepiness. Not only that, but one study also reported those who drank chamomile had fewer depression symptoms, which can often cause sleep problems.
9. Passionflower tea. Passionflower tea, another herbal, also contains apigenin. Other flavonoid antioxidants reduce inflammation and boost immune health. Passionflower tea has even been studied for its ability to possibly reduce anxiety. Evidence shows it increases production of the brain chemical GABA, which inhibits other stress-inducing brain chemicals such as glutamate.

While studies with some of these foods still needs a little boosting, eating or drinking these foods about 2-3 hours before sleep can have promising and positive effects. From all of us at Medical Professionals, we wish you a good night’s sleep.