Good sleep is essential for overall health, and the right foods can significantly influence the quality of your rest. Incorporating sleep-friendly foods into your diet can promote relaxation, regulate sleep hormones, and improve your sleep cycle.
What you eat in the evening can directly impact your sleep quality. Incorporate these eight sleep-promoting foods into your diet and pair them with a relaxing nighttime routine for restful, rejuvenating sleep.
Here are eight foods scientifically proven to help you sleep better:
ALMONDS
Almonds are rich in magnesium, a mineral that improves sleep quality by reducing inflammation and relaxing muscles. They also contain melatonin, the hormone that regulates your sleep-wake cycle.
How to Enjoy: Snack on a handful of almonds or add them to your evening salad.
CHAMOMILE TEA
Chamomile tea is known for its calming properties. It contains apigenin, an antioxidant that binds to receptors in your brain, promoting sleepiness and reducing insomnia symptoms.
How to Enjoy: Brew a cup of chamomile tea 30 minutes before bedtime.
KIWI
Kiwis are low in calories and high in serotonin, antioxidants, and vitamins C and E, which contribute to better sleep. Studies show that eating kiwi before bed improves both sleep quality and duration.
How to Enjoy: Have one or two kiwis an hour before bedtime.
TART CHERRIES
Tart cherries and their juice are one of the few natural sources of melatonin. Consuming them can help improve sleep duration and quality.
How to Enjoy: Drink a glass of tart cherry juice or add dried tart cherries to your evening snack.
OATS
Oats are a natural source of melatonin and complex carbohydrates, which help produce serotonin, a mood-stabilizing hormone.
How to Enjoy: Prepare a warm bowl of oatmeal with a drizzle of honey for a light evening meal.
DARK CHOCOLATE
Dark chocolate contains serotonin, which relaxes your body and mind. Opt for chocolate with at least 70% cocoa to maximise benefits without excessive sugar.
How to Enjoy: Savour a small piece of dark chocolate after dinner.
ADDITIONAL TIPS FOR BETTER SLEEP
Hydrate Wisely: Avoid caffeine and alcohol close to bedtime.
Consistency is Key: Maintain a regular eating and sleeping schedule.
Limit Heavy Meals: Avoid large, rich meals late in the evening.
