Eat Your Way To More Rem Sleep

A good night's sleep is essential for our health and well-being, and what we eat and drink can play a crucial role in achieving that. Certain foods and drinks can promote better sleep by providing nutrients that are essential for sleep. These include kiwis, cherries, milk, fatty fish, nuts, and rice, which have been found to aid in relaxation and sleep.

On the other hand, it is best to avoid caffeine, alcohol, and heavy meals before bedtime for healthier sleep patterns. Caffeine can interfere with the process of falling asleep and prevent deep sleep, while alcohol can cause disruptions in sleep patterns and cycles. Spicy foods can also negatively impact sleep by causing indigestion and raising body temperature.

Carbohydrates and tryptophan-rich foods

For tryptophan to be effective, it has to cross the blood-brain barrier. Research suggests that combining tryptophan-rich foods with carbohydrates gives tryptophan an advantage. Carbohydrates stimulate the release of insulin, which helps to clear other amino acids from the bloodstream and helps tryptophan reach the brain.

A study of adults in Japan found that those who regularly ate rice reported better sleep than those who ate more bread or noodles. This supports prior research that showed that eating foods with a high glycemic index around four hours before bedtime helped with falling asleep. However, it is important to note that not all carbohydrates and high glycemic index foods are equal. Sugary beverages and sweets have been tied to worse sleep, so it is important to choose the right types of carbohydrates when aiming to improve sleep.

In addition to carbohydrates, tryptophan-rich foods such as milk, turkey, chicken, and eggs can also promote sleep. Milk contains melatonin, a hormone that helps create the urge to fall asleep, as well as tryptophan. Turkey and chicken contain higher amounts of tryptophan than dark meat.

The benefits of tart cherry juice

Tart cherry juice has been labelled a "superfood" due to its rich vitamin and mineral content, and its potential to improve critical aspects of our health. Here are some of the key benefits of drinking tart cherry juice:

Rich in Nutrients

Tart cherry juice is packed with essential vitamins and minerals, including copper, potassium, manganese, magnesium, and vitamin A. It is particularly high in vitamin A, with up to 20 times more than sweet cherry varieties, and its antioxidant levels are up to five times higher.

Improved Sleep Quality

Tart cherry juice is well-known for its sleep-enhancing properties. This is largely due to its melatonin content, a hormone that regulates the sleep-wake cycle. Additionally, tart cherries contain tryptophan, an amino acid that is converted into serotonin, a neurotransmitter that can boost mood and help regulate sleep. Studies have shown that drinking tart cherry juice increases sleep duration and efficiency in people with insomnia.

Reduced Muscle Soreness

Tart cherry juice has been found to reduce muscle soreness and speed up recovery after intense physical exercise. This makes it particularly beneficial for athletes and physically active individuals. Studies have reported reduced muscle pain and strength loss in athletes who consumed tart cherry juice regularly.

Anti-inflammatory Effects

The anthocyanins in tart cherries give them their distinctive red colour and provide anti-inflammatory benefits. Tart cherry juice can help reduce inflammation associated with gout and other forms of arthritis. It has also been found to reduce pain and stiffness associated with arthritis and other joint pain disorders.

Improved Brain Function

The high levels of antioxidants in tart cherry juice may help protect brain cells and improve cognitive function. Studies have shown that regular consumption of tart cherry juice improved memory and learning performance in older adults.

Boosted Immune System

The vitamins, minerals, and beneficial plant compounds in tart cherry juice offer a boost to the immune system. Its high antioxidant content may help prevent infections and improve overall health by reducing inflammation in the body.

Kiwis and serotonin

Kiwis are a low-calorie, nutritious fruit with high amounts of fibre and carotenoid antioxidants. They are also a good source of vitamin C, which is a powerful antioxidant. Eating kiwis can benefit your digestive health, reduce inflammation, and lower your cholesterol.

Kiwis are also a good source of serotonin, a brain chemical that helps regulate your sleep cycle. Serotonin is a hormone and neurotransmitter that is involved in a broad range of physiological processes, including digestive and cardiovascular functions, learning and memory, and the regulation of appetite, mood, and sleep.

A 2011 study at Taipei Medical University found that eating two kiwis one hour before bedtime improved sleep quality and efficiency. The study found that participants fell asleep more quickly, slept more soundly, and slept longer overall. The high concentration of serotonin in kiwis may contribute to their sleep-promoting effects.

While kiwis are a good source of serotonin, it is important to note that the relationship between serotonin and sleep is complex and not fully understood. Serotonin deficiency has been linked to depression and mood disorders, but the precise role of serotonin in these disorders remains contested among scientists.

In addition to their serotonin content, the antioxidant properties of kiwis may also play a role in improving sleep. Antioxidants help protect and repair cells, and research has established a basic link between sleep and antioxidants in the body. Poor sleep is associated with decreased antioxidant levels, and recovery sleep appears to help restore these levels.

Overall, kiwis are a nutritious fruit that may promote better sleep due to their serotonin and antioxidant content. However, more research is needed to fully understand the relationship between kiwis, serotonin, and sleep.

Warm cow's milk

Warm cows' milk has been a traditional bedtime ritual for children in many cultures, and it may promote a sense of relaxation and comfort. Milk contains tryptophan, an amino acid and a precursor to the sleep-promoting hormones serotonin and melatonin. It may also contain trace amounts of melatonin, a hormone that plays a crucial role in regulating sleep-wake cycles.

The warmth and ritual of drinking warm milk can be soothing and relaxing before bedtime, and the psychological association of consuming a comforting beverage can promote relaxation and potentially aid in falling asleep. Lactose in milk may also have a sedative effect, although the mechanisms behind this are not fully understood.

While warm milk may have a mild sleep-promoting effect for some individuals, it is not recommended as a primary treatment for severe sleep disorders or insomnia. Instead, it is generally advised to seek professional medical advice and explore evidence-based treatments for such conditions.

For most people, drinking warm milk before bed is safe and unlikely to cause adverse effects. However, it is important to be mindful of potential dietary restrictions, allergies, and overall caloric intake, especially when consuming large quantities of milk.

Nuts and sleep vitamins

Nuts are a great bedtime snack to help you get a good night's sleep. They are rich in nutrients such as melatonin, magnesium, and calcium, which have been linked to falling asleep faster, sleeping longer, and reducing insomnia. Pistachios, for example, have the highest melatonin content among plant foods. Eating pistachios also provides your body with magnesium and calcium, which work together with melatonin to relax your muscles and prepare your body for sleep.

Almonds are another excellent source of melatonin and magnesium. Magnesium has been clinically proven to improve sleep quality, especially in older people suffering from insomnia. Brazil nuts are also a good option as they are high in magnesium and contain copper, zinc, vitamins E, and B vitamins.

Walnuts are a good source of the amino acid tryptophan, which has been linked to improved sleep. They also contain omega-3 fatty acids, which have been found to reduce inflammation and protect against heart disease.

In addition to nuts, there are other foods and vitamins that can help promote sleep. Vitamin B, for example, can be found in complex carbohydrates such as whole wheat toast or a bowl of oatmeal and can help promote sleep. Fatty fish like salmon are a great source of vitamin D and omega-3 fatty acids, which are involved in the body's release and regulation of serotonin, a sleep-promoting hormone.

Some other foods that may help improve sleep include cherries, chamomile tea, dairy products, bananas, and oatmeal. These foods contain sleep-regulating hormones and brain chemicals such as melatonin and serotonin, as well as nutrients like magnesium and tryptophan, which are known to enhance sleep.

While these foods can help promote sleep, it is important to maintain a balanced and consistent diet that includes a variety of fruits, vegetables, and whole grains. Additionally, practising good sleep hygiene, such as maintaining a consistent sleep schedule and avoiding caffeine and alcohol close to bedtime, is crucial for optimal sleep.

Frequently asked questions