Eat These Foods, and You Will Sleep Better at Night
Adding cucumbers to your diet can help you sleep better at night.
They have long been known to offer numerous health benefits, but now studies suggest they may also improve the quality of your sleep.
Amid this news, we’ve spoken to Matthew Kelly, founder of the functional routine beverage brand Spacegoods, who has highlighted other foods and drinks that can help enhance your sleep when added to your diet.
Almonds
Nuts such as almonds can be a great food to consume before bed if you’re looking to improve your sleep quality.
This is because nuts contain melatonin and omega-3, along with other minerals such as magnesium and zinc, which, when combined before bedtime, can support better sleep. In fact, a study analysing supplements found that a combination of these minerals helped adults struggling with insomnia to sleep more soundly and deeply.
Turkey
Not only is turkey delicious and rich in protein, making it an excellent option for those looking to build muscle, but it also provides nutrients such as riboflavin and phosphorus.
It contains an amino acid called tryptophan, which promotes the production of melatonin and helps regulate your sleep cycle. Therefore, turkey can be a valuable addition to evening meals aimed at improving sleep quality.
However, further research is needed to determine the full extent of its impact on sleep.
Kiwi
If you have a sweet tooth, kiwi fruit could be a worthwhile addition to your diet to help improve sleep.
Not only is it a low-calorie, nutrient-dense fruit that supports digestive health, but it is also known to promote good sleep due to its serotonin content.
Serotonin is a brain chemical that plays a key role in regulating your sleep cycle.
Fatty fish
If you enjoy eating fish, then salmon, tuna, trout and mackerel are great options to incorporate into your meal plan.
It is believed that fatty fish can enhance sleep quality because of their healthy levels of vitamin D and omega-3 fatty acids, both of which play a role in the release and regulation of serotonin in the brain.
Bedtime drinks
Incorporating mushroom and adaptogen-infused bedtime blends into your evening routine can also help with improving your sleep quality.
These beverages are designed to support restful sleep, often combining the benefits of chamomile with other natural sleep aids such as tryptophan and ashwagandha.
Certain mushrooms used in these drinks may further enhance sleep quality:
- Maitake mushrooms, which are high in potassium, are known to improve sleep.
- Tremella mushrooms, which have shown some evidence of supporting both brain function and sleep quality.
You could also opt for herbal teas that include chamomile, peppermint or lemon balm, all commonly found in bedtime blends for their naturally calming effects.