7 Foods That Can Help You Sleep Better at Night

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Nutrition can affect everything from energy levels to disease prevention to stress relief. Food choices also have the power to encourage or discourage a good night’s sleep. Unfortunately, numerous studies have shown people who are sleep-deprived are more likely to eat unhealthy, high-calorie foods. To break this vicious cycle, you’ll need to rethink your eating habits from morning until night. Several small meals throughout the day, for example, will help you sleep better. Eating a large meal late at night, however, can disrupt your body’s sleep cycle.

Certain vitamins and minerals have been linked to relaxation and sleep. According to Fitness, B vitamins, calcium, zinc, iron, and copper are all beneficial to people looking to sleep soundly, so seek out foods that deliver these nutrients. Potassium, magnesium, vitamin D can also be helpful. Tryptophan, an amino acid that helps make you sleepy when combined with carbohydrates, is another commonly-cited sleep aid.
On the flip side, there are certain ingredients you should avoid if you want a healthy rest. Caffeine, alcohol, and nicotine all have the potential to keep you awake at night, even when consumed hours before bedtime. The Sleep Foundation cautions against spicy foods late in the evening, as these foods can cause indigestion and discomfort. Foods high in sodium can interrupt sleep by raising your blood pressure and causing dehydration.
It’s also important to pay attention to your body’s specific needs. People who suffer from gastrointestinal issues stemming from dairy or gluten intolerance should definitely avoid these foods at night. Ultimately, you’ll have to listen to cues from your own body to discover what makes you feel calm, relaxed, and ready for bed. To help give you a head start, here are seven foods that can help you settle in for a full night’s sleep.

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1. Cherries

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Grab some fresh cherries or a glass of cherry juice before bed, and you could start catching Zs in no time. Researchers have found drinking tart cherry juice right before bed helps you fall asleep. Some studies suggest it is more effective than taking melatonin supplements.

2. Milk

A glass of warm milk before bed has long been thought of as the ultimate sleep remedy. Since calcium promotes relaxation and has a calming effect on the body’s nervous system, try drinking milk or a non-dairy milk substitute that’s calcium-fortified before you start your nighttime routine.

3. Fish

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Research has suggested the omega-3 fatty acids in fish such as salmon, halibut, and anchovies can enhance your brain’s secretion of melatonin. The presence of vitamin B6 in many types of fish is also thought to be helpful. EverydayHealth recommends a three-ounce serving of fish at least two times per week to aid in restful sleep.

4. Jasmine rice

A small dinner or bedtime snack rich in complex carbohydrates can be beneficial for sleep, and Jasmine rice offers unique benefits. A 2006 study published in the American Journal of Clinical Nutrition found that when participants ate high-glycemic-index jasmine rice with dinner instead of lower-GI long-grain rice, they fell asleep faster. Researchers speculate high-GI meals may boost tryptophan.

5. Bananas

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A well-rounded sleep-promoting food, bananas are a great source of both magnesium and potassium, which act as natural muscle-relaxants. It’s easy to incorporate bananas into a bedtime snack, such as a smoothie or a small bowl of oatmeal. Bananas also contain vitamin B6 and copper.

6. Oysters

Oysters contain a sleep-inducing mixture of zinc, iron, magnesium, and vitamin B11. According to LiveStrong, oysters are the best food source of magnesium and zinc. A 3-ounce portion of cooked oysters provides 19% of the daily recommended amount of magnesium and well over 1,000% of your RDA of zinc

7. Herbal tea

The calming ritual involved in brewing and sipping a cup of hot tea is relaxing in itself. On top of that, chamomile tea is thought to act as a mild sedative, encouraging relaxation and relief from anxiety. Some studies have shown Valerian tea can encourage sleep and even improve sleep quality.