Getting enough quality sleep is vital to our physical and mental health. Sleep allows our bodies to heal, repair, and rejuvenate. It also helps us consolidate memories, stay alert during the day, and improve our cognitive functions.

However, not everyone can sleep soundly, and several factors can interfere with the quality and quantity of our sleep, including stress, anxiety, noise, light, temperature, and diet. Speaking of diet, did you know that some foods can support healthy sleep by promoting relaxation, reducing inflammation, and regulating hormones? Here are some foods to try during a homestay to maximize your sleep.

1. Complex Carbohydrates

Complex carbohydrates are rich in fiber and take longer to digest, which can help you sleep more soundly and steadily.

Examples of complex carbohydrates include whole grains (brown rice, quinoa, oats), legumes (beans, lentils, chickpeas), vegetables (broccoli, cabbage, cauliflower), and fruits (apples, pears, berries). You can enjoy these foods as a main dish, a side dish, or a snack.

2. Protein-rich foods

Protein-rich foods contain amino acids that support the production of neurotransmitters, such as serotonin and melatonin, which are essential for feeling relaxed and sleepy.

Examples of protein-rich foods include lean meat (chicken, turkey, fish), eggs, dairy (milk, cheese, yogurt), soy products (tofu, tempeh), nuts and seeds, and legumes. Try to include some protein in each meal to stabilize your blood sugar levels and keep hunger and cravings at bay.

3. Magnesium-rich foods

Magnesium is a mineral that plays a crucial role in muscle relaxation and anxiety reduction.

Studies have shown that magnesium supplementation can improve sleep quality and duration in older adults with insomnia and reduce inflammation in people with metabolic disorders. Foods that are high in magnesium include leafy green vegetables (spinach, kale, Swiss chard), nuts and seeds, whole grains, avocados, bananas, and dark chocolate (with 70% cocoa or more).

4. Calcium-rich foods

Calcium is another mineral that contributes to muscle relaxation and helps the brain produce melatonin. Calcium deficiency has been linked to sleep disorders, such as insomnia and restless leg syndrome.

Foods that are high in calcium include dairy products (milk, cheese, yogurt), leafy green vegetables, tofu, sardines, and fortified plant-based milk and juice.

5. Tryptophan-rich foods

Tryptophan is an amino acid that the body uses to make serotonin and melatonin. Therefore, consuming foods that are rich in tryptophan can enhance relaxation and sleepiness.

Examples of tryptophan-rich foods include poultry (turkey, chicken), seafood (shrimp, tuna, salmon), dairy products, eggs, nuts and seeds, and legumes.

6. Herbal teas

Herbal teas are a soothing and caffeine-free alternative to coffee or black tea. Many herbs and plants have calming and sedative effects that can help you fall asleep faster and wake up feeling refreshed.

Some popular herbal teas for sleep include chamomile, valerian root, passionflower, lavender, lemon balm, and tulsi (holy basil).

7. Warm milk

Warm milk is a classic bedtime remedy that has been used for centuries to promote relaxation and sleep. Milk contains tryptophan, calcium, and magnesium, which can support healthy sleep patterns.

You can drink warm milk as it is or add some honey, cinnamon, or vanilla extract for added flavor.

8. Tart cherry juice

Tart cherry juice is a natural source of melatonin, the hormone that regulates sleep-wake cycles. Drinking tart cherry juice before bedtime has been found to increase sleep efficiency and duration in adults with insomnia and older adults.

Tart cherries also have anti-inflammatory and antioxidant properties that can benefit overall health.

9. Dark leafy greens

Dark leafy greens, such as spinach, kale, and collard greens, are rich in vitamins and minerals that support sleep and wellbeing. Besides magnesium and calcium, these greens are also high in folate, which helps reduce inflammation and stress.

You can eat them raw, steamed, or sautéed, and add them to salads, smoothies, omelets, or soups.

10. Bananas

Bananas are not only a tasty and convenient snack, but they can also improve your sleep quality and mood. Bananas are a good source of tryptophan, magnesium, and potassium, which can calm the nervous system and reduce muscle tension.

Additionally, bananas contain vitamin B6, which helps convert tryptophan into serotonin and melatonin.

By incorporating these foods into your homestay meals, you can create a relaxing and nourishing environment that supports healthy sleep and wellbeing.

However, keep in mind that diet is only one aspect of sleep hygiene, and other factors such as physical activity, stress management, and sleep environment also play a role in getting a good night’s sleep. If you continue to experience sleep disturbances, it is recommended to seek medical advice and explore further treatment options.