The Best Foods to Help You Sleep and How to Incorporate Them into Your Diet

I am really pleased to be joined by Theresa from Your Family Nutritionist to talk about food, which apart from sleep is one of my top subjects! She is going to explain the best foods to help you sleep. Theresa is a Registered Nutritionist and mummy to two little people, so she knows a lot about little ones and food. She offers a range of weaning workshops, both online and in small groups as well as a range of other services. All designed to make our journey through parenthood a bit easier!

Read on for some invaluable insight into food and sleep – thank-you Theresa!

Getting a good night’s sleep is crucial for maintaining overall health and well-being. However, many people struggle with falling asleep or staying asleep throughout the night. While there are numerous factors that can affect sleep, diet plays a significant role. Certain nutrients found in foods can help promote relaxation and improve sleep quality. In this blog, we’ll explore the best foods to help you sleep, the key nutrients they contain, their functions in the body, and practical ways to incorporate these foods into your diet.

If you are having a snack before bed, have it an hour before you go to bed to allow your digestive system time to work. You don’t want to be up at night with indigestion, reflux or gas!

Key Nutrients that Promote Sleep

1. Melatonin
   1. Function: Melatonin is a natural hormone that regulates sleep-wake cycles. It signals to your body that it’s time to sleep. Levels of melatonin rise at night and fall in the morning.
   1. Sources: Tart cherries, tomatoes, walnuts, pistachio nuts and eggs.
2. Magnesium
   1. Function: Magnesium helps regulate neurotransmitters that promote sleep. It also helps maintain a healthy GABA level, a neurotransmitter that promotes relaxation.
   1. Sources: Leafy green vegetables, nuts, seeds, legumes, and whole grains.
3. Tryptophan
   1. Function: Tryptophan is an amino acid that your body converts into the hormones serotonin and melatonin, both of which promote sleep.
   1. Sources: Turkey, chicken, eggs, cheese, tofu, nuts, and seeds.
4. Calcium
   1. Function: Calcium helps the brain use the amino acid tryptophan to produce melatonin.
   1. Sources: Dairy products, leafy greens, almonds, and fortified plant-based milks.
5. Vitamin B6
   1. Function: Vitamin B6 is involved in the production of serotonin, a neurotransmitter that influences mood and sleep cycles.
   1. Sources: Fish, poultry, potatoes, bananas, and chickpeas.
6. Omega-3 Fatty Acids
   1. Function: Omega-3 fatty acids, particularly DHA and EPA, play a role in brain health and can influence the production of melatonin. Studies have shown that a diet high in Omega-3 fatty acids can reduce the time it takes to fall asleep. These fatty acids are known as the building blocks of proteins and low levels can cause melatonin deficiency.
   1. Sources: Fatty fish (like salmon and tuna), flaxseeds, chia seeds, and walnuts.

Best Foods to Help You Sleep

1. Tart Cherries
   1. Nutrient: Melatonin
   1. Incorporation Tips: Drink a glass of tart cherry juice before bed or add dried tart cherries to your evening snack.
2. Almonds
   1. Nutrient: Magnesium
   1. Incorporation Tips: Eat a handful of almonds as an evening snack or add almond butter to a bedtime smoothie.
3. Turkey
   1. Nutrient: Tryptophan
   1. Incorporation Tips: Include turkey slices in a light evening sandwich or add shredded turkey to a salad. Eggs also contain tryptophan so have some slices of egg as a snack.
4. Fatty Fish (e.g., Salmon)
   1. Nutrient: Omega-3 Fatty Acids, Vitamin B6
   1. Incorporation Tips: Having some salmon and cream cheese on a slice of wholemeal bread as a snack before bed will provide not only the fatty acids but also tryptophan.
   1. Tuna also contains fatty acids and Vitamin B6 which we need to produce melatonin. So, spread some tuna onto some slices of cucumber as a snack before bed.
5. Kiwi
   1. Nutrient: Vitamin C, Serotonin precursors
   1. Incorporation Tips: Enjoy a kiwi as a pre-bedtime snack or add it to your evening yogurt.
6. Bananas
   1. Nutrient: Vitamin B6, Magnesium
   1. Incorporation Tips: Slice a banana into your evening oatmeal or blend it into a smoothie.
7. Walnuts and Pistachio nuts
   1. Nutrient: Melatonin, Omega-3 Fatty Acids
   1. Incorporation Tips: Snack on a small handful of these nuts in the evening or add them to a salad.
8. Leafy Green Vegetables (e.g., Spinach)
   1. Nutrient: Magnesium, Calcium
   1. Incorporation Tips: Include a side salad with dinner or add spinach to an egg muffin as a snack before bed.
9. Dairy Products (e.g., Yogurt)
   1. Nutrient: Calcium
   1. Incorporation Tips: Have a small bowl of yogurt with some oats which are high in the amino acid tryptophan before bed. Add some walnuts to provide more magnesium.

Incorporating these sleep-promoting foods into your diet can help you achieve a better night’s rest. Focus on a balanced diet rich in these key nutrients to support your sleep cycle and overall health. Remember, it’s not just about individual foods but maintaining a consistent and healthy eating pattern.

References

1. Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition Research, 32(5), 309-319.
2. Wurtman, R. J., Wurtman, J. J., Regan, M. M., McDermott, J. M., Tjoa, S. S., & Breu, J. J. (2003). Effects of normal meals rich in carbohydrates or proteins on plasma tryptophan and tyrosine ratios. American Journal of Clinical Nutrition, 77(1), 128-132.
3. Rondanelli, M., Faliva, M. A., Perna, S., Antoniello, N., Melesi, M., & Riva, A. (2011). Improvements in sleep and mood following a single dose of a natural product containing melatonin, vitamins, and medicinal plants. Advances in Therapy, 28(9), 836-846.
4. Murphy, P. J., Campbell, S. S., Gubin, C. M., & Gillin, J. C. (1996). The role of melatonin in the circadian regulation of human sleep. Journal of Biological Rhythms, 11(1), 69-80.
5. Grandner, M. A., Jackson, N., Gerstner, J. R., & Knutson, K. L. (2014). Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample, 14(3), 213-220.