It’s the nutrients, not necessarily the specific foods, that you should focus on for better sleep.
The secret to a great nights sleep could be on your plate.
Yes, thats right.
Nutrition.
Look no further than your kitchen for evidence-based,sleep-boosting tools.
If you are having trouble sleeping, its a clue your lifestyle may need adjusting.
Improving your sleep quality takes a holistic approach.
This holistic approach includes lifestyle factors such as exercise, stress, and of course, your nutrition.
Learn more about which foods to choose for better sleep and creative ways to eat them.
What Foods Help You Sleep Better?
Truth be told, there is not one perfect foodor even multiple best foodsfor better sleep.
However, there are certain foods that contain specific nutrients proven to be effective in promoting better sleep.
Cottage Cheese
Dish up somecottage cheesefor a satisfying, protein-rich, pre-bedtime snack.
Cottage cheese contains the amino acidL-tryptophan, says Jackson-Blatner, R.D.
Tryptophan plays a role in the production of serotonin, a neurotransmitter thats associated with healthy sleep.
When you think tryptophan, turkey, and a post-Thanksgiving nap may automatically come to mind.
However, dairy (including cottage cheese) is arich source of the melatonin precursor.
The benefits of consuming cottage cheese before bed may extend way beyond sleep itself.
Tart cherry concentrate is the supercharged version of tart cherry juice.
Each 2-tablespoon serving of concentrate has the juice of over 60 cherries.
Melatoninis a hormone produced by the pineal gland to help regulate your sleep cycle.
Vitamin D2 is the form most found in mushrooms (whereas D3 is commonly found in animal foods).
Cremini, portabello, and white mushrooms can be eaten raw.
Vitamin D commonly thought of as a bone-boosting vitamin has many roles in the body, including regulating sleep.
Pumpkin seeds are an excellent source of magnesium, states Jackson-Blatner, R.D.
Onestudyin the Journal of Research in Medical Sciences found that magnesium improved insomnia and sleep efficiency.
In this study, supplemental magnesium increased total sleep time and reduced the instances of early morning wake-ups.
Magnesium-rich foods may offer the same sleep-inducing benefits as supplements.
Complex carbs are also generally high in fiber, which does double-duty as a sleep booster.
In fact,iron deficiency is associated with an increased incidence of sleep disorders.
Loading up on iron-rich foods, like spinach, can help to prevent a deficiency from occurring.
The group of eight B vitamins known as ‘B-complex’ is crucial for promoting healthy sleep.
Versatile, plant-protein-packed beans are rich in fiber, a key ingredient for a great night of rest.
While dry beans can be cumbersome to soak and cook, canned beans are a quick option.
Not a fan of the texture of regular beans?
Try blending white beans into hummus or whipping up some black bean brownies.
Plus the addedvitamin Din milk may also play a role in maintaining healthful sleep.
Aim to include a source of protein in each of your meals and snacks.
While they may be an investment, these foods have benefits way beyond sleep.
Theyre excellent for digestion, disease prevention, and general well-being.
That said, there are some types of food and cooking methods that may not be beneficial for sleep.
When it comes to sleep hygiene, food is only one piece of the puzzle.
Jackson-Blatner, R.D.
’s Go-To Healthy Sleep Tips
Is there one critical piece that may help boost your zzzs?
The key is knowing yourself, explains Taub-Dix, R.D.
She encourages people to figure out what stimulates them, and then actively create a routine that promotes rest.
In addition to reducing screentime, Taub-Dix, R.D.
Breathe deeply, eat well, and sleep tight.
