Eat Your Way To Rem Sleep: Foods To Induce Vivid Dreams

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 essential for sleep. These include foods that are natural sources of tryptophan, serotonin, melatonin, and magnesium.

Tryptophan is an amino acid that induces sleep by being a precursor to the sleep-inducing chemicals serotonin and melatonin. Carbohydrate-rich foods can help tryptophan reach the brain by stimulating the release of insulin, which clears other amino acids from the bloodstream. Foods rich in tryptophan include yoghurt, milk, oats, bananas, dates, poultry, eggs, and peanuts.

Serotonin is a neurotransmitter that regulates mood and sleep and is converted into melatonin, the hormone that helps us fall asleep. Foods rich in serotonin include kiwis and certain nuts.

Magnesium helps to relax the body and calm the mind by activating the parasympathetic nervous system. Nuts are a great source of magnesium, with brazil nuts, cashews, and almonds containing high amounts.

In addition to these, fatty fish, chamomile tea, and white rice have also been found to aid in relaxation and sleep.

Carbohydrates and protein

Carbohydrates are a critical macronutrient for sleep, as they are the primary source of energy for all human cells and are linked to brain function and sleep-related hormonal regulation. Carbohydrates are associated with alterations in sleep onset latency, sleep time, sleep continuity, and sleep stages.

A study found that rats that ate a high-fat diet for eight weeks had more fragmented sleep at night and were excessively sleepy during the day. This may be because high-fat foods brought about weight gain and a decrease in sensitivity to the brain chemical orexin, which helps regulate the body's sleep clock. High-protein foods like steak and chicken can also disrupt sleep because they take a long time to break down, which is a problem at bedtime since your digestion slows by up to 50% when you sleep.

For better sleep, it is recommended to eat complex carbohydrates such as whole-wheat toast or a bowl of oatmeal before bed. These foods will trigger the release of the sleepy hormone serotonin, and they don't take long to digest. Carbohydrates with a high glycemic index have also been linked to better sleep. A study of adults in Japan found that those who regularly ate rice reported better sleep than those who ate more bread or noodles.

However, it is important to note that not all carbohydrates are created equal. Sugary beverages and sweets have been tied to worse sleep. The impact of carbohydrates on sleep may also depend on what is consumed with them. For example, a combination of a moderate amount of protein that has tryptophan, a sleep-promoting amino acid, and carbohydrates may make it easier for tryptophan to reach the brain.

Tryptophan-rich foods

Tryptophan is an amino acid that plays a key role in the production of serotonin, a chemical found in the brain, blood, intestines, and connective tissues. Serotonin is essential for overall health and well-being, and people often associate it with positive mood and healthy sleep. Tryptophan is an essential amino acid, meaning that it cannot be made by the body and must be obtained from food.

Salmon

Salmon is an oily fish and a good source of omega-3 fatty acids, which are important for healthy bones, skin, and eye function. It is also a source of vitamin D, essential for strong bones, teeth, and healthy muscles. Eating two portions of oily fish per week should provide enough tryptophan for most people.

Poultry

Poultry includes chicken, turkey, and goose. Lean poultry, such as chicken breast, is usually high in protein and low in fat. Turkey also contains the amino acid tryptophan, which increases the production of melatonin and can cause drowsiness.

Eggs

Eggs are a good source of tryptophan. Boiling or poaching an egg adds no additional fat, making it a healthier option than frying.

Spinach and Seeds

Dark, leafy greens like spinach are a source of tryptophan and iron, which helps the body make healthy red blood cells. Seeds are also a good source of tryptophan and protein, especially for vegetarians and vegans.

Milk

Milk is a good source of calcium, which helps build healthy bones and teeth. It also contains melatonin, a hormone that helps regulate the sleep-wake cycle. When cows are milked at night, their milk has more melatonin and may help promote sleep.

Soy

Products containing soy, such as tofu, soy milk, or soy sauce, are a source of tryptophan. They can be a suitable option for vegetarians and vegans.

Nuts

Nuts like almonds, walnuts, pistachios, and cashews are a good source of protein, healthy fats, and fiber. They also contain melatonin and omega-3s, as well as minerals like magnesium and zinc, which can help improve sleep.

Drinks with melatonin

Melatonin is a hormone that plays a role in sleep. Melatonin is usually taken as a supplement in pill form, but it is also available in drinks. Melatonin production and release in the brain rise in the evening and fall in the morning. While short-acting, over-the-counter melatonin does not appear to have clinically meaningful benefits on sleep, there are drinks on the market that contain melatonin and other ingredients that may help with sleep.

Som Sleep is an example of a drink that contains melatonin. An 8-ounce can of Som Sleep contains 357 milligrams of a blend of L-theanine, GABA, and melatonin, as well as 40 milligrams of magnesium. The company's co-founder, John Shegerian, said the idea for the drink came to him when he almost crashed his car into oncoming traffic after "nodding off" behind the wheel. Som Sleep is sold in national retailers like GNC and has received mostly positive reviews on Amazon.

Other drinks that contain melatonin include:

• Keto Vitals Sleep Drink Electrolyte Sleep Powder Packets
• Tru Dream Shot, Cherry Berry Flavored Deep Sleep Aid Shots
• Natural Vitality Calm Sleep, Melatonin & Magnesium Citrate, Sleep Aid Drink Mix, GABA, Aid, Vegan, Gluten Free Non-GMO, Mixed Berry, 16 Oz
• NeuroSLEEP | Tangerine Dream | Functional Beverage for Restful Sleep, Non-Carbonated; 16.9 Fl Oz (Pack of 12)
• Liquid I.V.® Hydration Multiplier® +Sleep - Blueberry Lavender - Electrolyte Powder Drink Mix Packets
• Mindful Evening Sugar Free Cocoa Mix Natural Sleep Aid, 40 Servings, Melatonin 3mg, L-Theanine, GABA Supplements, Natural Calm Sleep Support Stress Relief Calm Sleepy Cocoa Nighttime Hot Chocolate
• Som Sleep, Restful Calm Sleep Powder Drink Mix w/Melatonin, Magnesium, Vitamin B6, L-Theanine & GABA – Vegan, Zero Sugar, Keto Friendly – Berry, 10-Pack
• Dream Water Sleep Aid Supplement Drink; Melatonin 5mg, GABA, 5-HTP; Zero Sugar, Natural Flavors, No Added Colors, 2.5 oz Liquid Sleep Shots, Snoozeberry, 12-Count
• FORCE FACTOR Liquid Labs Sleep, Electrolytes Powder & Sleep Aid with Melatonin 10mg, Hydration Packets for Sleep Support with Vitamins, Minerals, & Antioxidants, Dream Berry Flavor, 20 Stick Packs
• Sleep Aid Drink Mix, DreamAid, Melatonin, Chamomile - Helps Adults Fall Asleep Faster, Sleep Longer and Wake up Feeling Rejuvenated, Zero Sugar & Keto Friendly, 14 Servings (Pack of 1)
• Salud 2-in-1 Sleep Aid + Calm Drink Mix, Prickly Pear Flavor, Melatonin, Magnesium, Saffron Extract, L-Theanine, Non-GMO, Gluten Free, Vegan, Low Calorie, 1g of Sugar (15 Servings)
• Natrol Sleep Liquid Melatonin 1mg, Liquid Sleep Aid for Adults, Berry-Flavored Nighttime Sleep Aid, 2 Fl Oz, 15 Servings
• More Labs Dream Well, Holistic Sleep Drink Solution, Non-Habit Forming with Lemon Balm, Jujube Seed, Melatonin, Glycine (Pack of 12)
• Sleep Aid Drink, Melatonin Free, Vegan, No-Sugar, Cherry Flavor (3.4 Fl Oz, Pack of 10)
• Dream Water Sleep Aid Powder; Melatonin 5mg, GABA, 5-HTP; Natural Flavors; Helps You to Fall Asleep, Fast, and Wake Refreshed; Snoozeberry, 10-Count
• Doctor Danielle Sleep Bliss - All Natural Melatonin Sleep Supplement, Support & Relief Drink Mix
• Emergen-C Emergen-Zzzz Nighttime Sleep Aid with Melatonin Drink Mix, Berry PM 24 ea (Pack of 6)
• Tru Dream Sparkling Water, Sleep Blend Calm Drinks with Liquid Melatonin, GABA, and 5HTP, Cherry Berry Flavored, 12 oz (Pack of 12)
• Dream Water Sleep Aid; GABA, MELATONIN, 5-HTP, 2.5oz Shot, Snoozeberry, 4 Pack
• Natural Vitality Calm Sleep Drink Mix with Magnesium and Melatonin, Mixed Berry Flavor - 4 Ounces
• Emergen-C Emergen-Zzzz Nighttime Sleep Aid with Melatonin Drink Mix, Berry PM 24 ea (Pack of 2)
• Emergen-Zzzz Nighttime Sleep Aid With Melatonin Powder, Berry Pm, 48 Ct
• Sleep Aid Drink, Melatonin Free, Vegan, No-Sugar, Cherry Flavor (3.4 Fl Oz, Pack of 10)
• Dream Water Sleep Aid Powder; Melatonin 5mg, GABA, 5-HTP; Natural Flavors; Helps You to Fall Asleep, Fast, and Wake Refreshed; Snoozeberry, 30-Count
• Moon Juice - Sleepy Magnesi-Om, BlackBerry - Sticks (14 Servings) - Sleep Fast & Deep - Plant Based Melatonin, Magnesium & L-Theanine - 3rd Party Tested - 100% Traceable - Vegan & Non GMO - 0.15oz
• Sleep Drink with Advanced Nanoscience Technology - Contains Melatonin, Ashwagandha and Valerian Root - 12 Pack Liquid Sleeping Aid Help Fall Asleep Faster, Mix Berries 2oz
• Cheribundi SLEEP Tart Cherry Juice - Formulated for for Deeper Sleep - Fight Inflammation and Support Muscle Recovery - Post Workout Recovery Drinks for Runners, Cyclists and Athletes - 8 oz, 12 Pack

It is important to note that the effectiveness of these drinks may vary and there is limited research on the long-term effects of taking melatonin as a supplement. It is always a good idea to consult with a healthcare professional before starting any new supplement.

Foods with serotonin

Serotonin is a chemical messenger that acts as a mood stabiliser and is believed to help produce healthy sleeping patterns. It is commonly linked to feelings of happiness and longevity.

Foods rich in tryptophan, an amino acid that helps increase serotonin production, may positively affect your mood and overall health. Tryptophan depletion is seen in those with mood-related conditions, such as anxiety and depression. Research suggests that when following a low-tryptophan diet, serotonin levels in the brain drop.

• Eggs, especially the yolks, are an excellent source of protein and tryptophan.
• Cheese is another great source of tryptophan.
• Pineapples have been shown to contain serotonin, but it's best to consume them fresh.
• Soy products, such as tofu, are rich sources of tryptophan and an excellent option for vegetarians and vegans.
• Salmon is also rich in tryptophan and provides additional nutritional benefits, such as helping to balance cholesterol and lower blood pressure.
• Nuts and seeds are good sources of tryptophan and are heart-healthy, as they lower your risk of heart disease.
• Turkey is well-known for its high tryptophan content, which may contribute to feelings of sleepiness after consuming it.

It's important to note that while these foods contain tryptophan, they may not significantly boost serotonin levels on their own. Pairing them with healthy carbohydrates can enhance tryptophan absorption and potentially increase serotonin levels. Additionally, a well-rounded approach to improving serotonin levels includes regular exercise, light therapy, and a high-fibre diet to support gut health.

High-fat foods

Weight Gain and Sleep

Orexin and Sleep

Orexin is a neurotransmitter that plays a crucial role in regulating sleep and wakefulness. It promotes wakefulness by stimulating the brain regions involved in alertness and suppressing those involved in sleep. A decrease in sensitivity to orexin can disrupt this balance, leading to fragmented sleep and excessive daytime sleepiness.

Digestion and Sleep

Alternative Food Choices

Instead of reaching for high-fat foods in the evening, opt for complex carbohydrates such as whole-wheat toast or a bowl of oatmeal. These foods will trigger the release of serotonin, a sleep-promoting hormone, and are easier to digest.

Additionally, incorporating more tryptophan-rich foods, such as dairy, nuts, and seeds, can support sleep. Tryptophan is a precursor to serotonin and melatonin, and when combined with carbohydrates, it has a greater chance of reaching the brain and inducing sleepiness.

Frequently asked questions