10 Foods to Help You Sleep Better

Wait, there are foods out there that can help me sleep better? The answer is a qualified “yes” with the qualification being that more studies need to be conducted. The few studies that have been completed reveal that foods rich in melatonin and antioxidants may, in fact, help you sleep better if they’re consumed shortly before bedtime.

Melatonin is a hormone released by the pineal gland that regulates your circadian rhythm (your sleep-wake cycle). As we age, the amount of melatonin produced decreases which is why the elderly sometimes have trouble getting a good night’s sleep. As for antioxidants, many of them combat anxiety, stress and depression, three major causes of sleeplessness.

So, if you’re having trouble falling and/or staying asleep try consuming some of the following foods an hour or so prior to your nighty night time.

• Kiwi fruit, those tart fuzzy berries, provide a good source of vitamins C and K, folate, potassium and fiber. They also promote the release of serotonin, a brain chemical that regulates your sleep cycle and are full of a group of antioxidants called carotenoids that provide stress relief.
• Walnuts, which look like and are good for the brain, are full of copper, manganese, fiber, protein, and omega-3 fatty acids. They are also a great source of melatonin. Get your (wal)nut on just prior to la la land and see if they improve your sleep quality.
• Tart cherries or juice may cause you to make that scrunchy face we all make when we eat or drink very tart things, but they provide us with magnesium, phosphorous, antioxidants and (you guessed it) melatonin. Many who drink a glass of tart cherry juice before heading off to meet Mr. Sandman report sleeping longer with better quality.
• Turkey played a central role in a Seinfeld episode (episode six, season nine) in which Jerry used it to induce sleep in his girlfriend so that he could…wait for it…play with her vintage toy collection. The “stuff” in turkey that induced sleep in Jerry’s girlfriend is tryptophan, an amino acid that initiates and increases melatonin production. Protein, something else turkey provides, has been linked to less waking during our sleeping hours as well.
• Almonds use magnesium to improve our sleep quality, especially among those suffering from insomnia. They are also a great source of fiber, phosphorous, riboflavin, manganese and monounsaturated fats (good fat).
• Passionflower tea just sounds like a calming drink and there’s a reason for that. This herbal tea contains a family of anxiety reducing antioxidants called flavonoids and a stress relieving antioxidant known as apigenin. Calm on my friend, calm on.
• Lettuceis usually just considered a salad stuffer, but this leafy green has been linked with better sleep due to the lactucarium contained within it, especially the romaine variety. Lactucarium has sedative properties that help us fall asleep faster.
• Bananas is a word we all learned to spell from the Gwen Stefani song, “Holla Back Girl.” OK, maybe that was just me. Anyway, other than being chock full of potassium, which has been linked to improved sleep quality, bananas also contain tryptophan…who knew?
• Chamomile tea also engenders feelings of calm and that’s because of the apigenin contained within. Apigenin is an antioxidant which promotes sleepiness and combats depression.
• Fatty fish like salmon, trout, tuna and mackerel have lots of vitamin D, protein and omega-3 fatty acids and all three potentially enhance sleep quality and increase the production of serotonin within the brain.

Yes, you could try sleep supplements to solve your sleepless nights, but as with most things, the natural way is usually the safest and more healthy way to go. And while not all the above ten foods will have you sleeping like a baby tonight, experiment with them and see what works best for you. Experts recommend that you consume your chosen sleepy-time food about half-an-hour to an hour before hitting the sack and that you don’t spend time in front of a screen prior to attempting to fall asleep. Nighty night.