Sleeping is just as important as eating, it is essential for our overall wellbeing. Unfortunately, according to studies, about one-third of people suffer from sleep disturbance. So, what can be done? Well, the answer lies in our diet.

Eating a healthy diet can help us sleep better. In this article, we will discuss the best foods to eat for a better sleep.

Protein-rich foods

Protein-rich foods are an excellent source of tryptophan, an amino acid that is vital in the production of the sleep hormone, melatonin. To enhance your sleep quality, try eating foods such as poultry, fish, beans, peas, nuts, and seeds.

These foods will not only provide you with a healthy dose of protein, but they will also aid in relaxing your body and improving sleep.

Complex Carbohydrates

Complex carbohydrates are well-known for providing a steady supply of energy to the body. During sleep, the body recharges itself. Therefore, consuming complex carbohydrates can provide the necessary fuel to keep the body working properly.

Foods such as wheat products, oatmeal, sweet potatoes, and brown rice are excellent sources of complex carbohydrates that can help you sleep better.

Caffeine-free Drinks

Consuming caffeine-free drinks is a great way to get a better quality of sleep. Caffeine can be found in coffee, tea, and other beverages, and it can stay in the body for up to 6 hours.

Therefore, try to avoid caffeine-containing drinks before going to bed. Instead, try drinking chamomile tea or warm milk as they have compounds that help the body relax and calm down for better sleep.

Magnesium-rich foods

Magnesium is a mineral that is crucial for a good night’s sleep. It helps to regulate neurotransmitters that are responsible for calming the brain and decreasing stress.

Foods such as spinach, almonds, avocado, and bananas are excellent sources of magnesium. Consuming these foods will help relax your body and promote a better quality of sleep.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that are important for many bodily functions. They are found in high concentrations in fatty fish such as salmon, mackerel, and tuna. Omega-3 fatty acids reduce inflammation and improve heart health.

These benefits can also lead to a better quality of sleep.

Herbs and Spices

Herbs and spices are commonly used to add flavor to food. However, some herbs such as lavender and chamomile have been shown to help improve sleep. Lavender can be steeped into tea or added to a bath, while chamomile is commonly found in tea form.

Other spices such as nutmeg and cinnamon can also improve the quality of sleep.

Water Intake

Dehydration can cause daytime fatigue, which can eventually lead to difficulty sleeping at night. Drinking enough water throughout the day is important for overall health and a good night’s sleep.

It is recommended to drink at least 8 glasses of water per day to avoid dehydration and promote a better quality of sleep.

Fruits and Vegetables

Eating a variety of fruits and vegetables is essential for a healthy diet. Fruits such as cherries and kiwi have been shown to help improve the quality of sleep. Cherries contain melatonin, while kiwi can boost serotonin levels in the brain.

Vegetables such as kale and spinach are rich in calcium, which is important for muscle relaxation and deeper sleep.

Avoid Heavy Meals and Alcohol

Avoiding heavy meals and alcohol before bed can improve the quality of sleep. Heavy, greasy meals can cause discomfort and indigestion, while alcohol can cause disrupted sleep due to its effect on the body’s metabolism.

Conclusion

Getting a good night’s sleep is essential for our overall health and wellbeing. Consuming a healthy diet can have an impact on our sleep patterns.

Foods such as protein-rich foods, complex carbohydrates, caffeine-free drinks, magnesium-rich foods, omega-3 fatty acids, herbs, spices, fruits, and vegetables can all help promote a good night’s sleep.