10 Foods that Help You Sleep Better - Step To Health

10 Foods that Help You Sleep Better

Sleeping poorly is a problem that affects many people and can be very annoying. However, there are several foods that, when accompanied by other good habits, help to improve the quality of sleep. We'll show you what they are.
10 Foods that Help You Sleep Better

Last update: 24 November, 2021

Sleeping well is very important to ensure that the body rests and can optimally fulfill all its functions. However, many factors influence sleep quality, such as stress, poor sleep habits, or overeating.

We’ve all suffered from difficulty falling asleep at some point. It’s a condition that can manifest itself with interruptions in rest or the inability to sleep the right amount of time.

If this is your case, you’ll be interested to know that there are foods whose properties help improve sleep quality. However, to ensure a good rest, it’s necessary to accompany them with a healthy diet and regular physical activity. You may already know the properties of some of them, but others will surprise you!

1. Cherries

You can choose to consume fresh cherries or even some unsweetened cherry juice to promote rest. This juice is a good substitute for soda and other drinks with added sugar.

According to a study in the American Journal of Therapeutics, cherry juice may increase sleep time and efficiency because it may reduce inflammation and improve the condition of insomnia.

There is a lack of evidence to confirm the effects of cherries on sleep quality. For now, they’re still a recommended food.

2. Almonds to sleep better

Nuts, and especially almonds, contain nutrients that are beneficial to our health. In fact, it’s believed that they can even help you fall asleep.

According to a publication by the Cleveland Clinic, almonds contain unsaturated fats that may be good for your heart. In addition, these substances also seem to cause an increase in serotonin levels in the body, which makes you sleep better at night.

Regarding serotonin, a study by the Sleep Research Society notes that it is a substance that may help regulate insomnia, mood, and sexual function, among others.

Also, remember that one of the main requirements of restful sleep is to sleep several hours in a row. This could be more easily achieved when you’re relaxed and stress-free.

3. Dairy products

A study by BMC Geriatrics conducted on older people showed a positive link between moderate physical activity and consumption of milk or dairy products with better sleep quality.

Therefore, you can resort to different types of healthy cheese to prepare a snack when you want to eat something at night. This way, you’ll prevent hunger from preventing you from sleeping better!

4. Tea for better sleep

Tea is one of the foods popularly used to improve digestion, and its properties are believed to contribute to a good rest. There are a wide variety of teas, including some specifically advised to facilitate sleep.

For example, according to a study published in Molecular Medicine Report, chamomile tea may positively affect falling asleep due to its therapeutic effects.

However, it’s important to note that you should avoid any tea with caffeine, so it doesn’t generate the opposite effect you want to achieve.

Té para dormir mejor
As long as the tea is free of caffeine, it can be a good choice to induce the body to rest.

5. Basil to sleep better

It’s been said that fresh basil has many benefits in the body, as its effects can be soothing. Therefore, it could help reduce tension in the body and, in turn, be beneficial for falling asleep.

A study in the Journal of Ayurveda and Integrative Medicine suggests that basil can help reduce stress, anxiety, and depression.

In addition, it can help improve conditions such as exhaustion and lack of sleep. In any case, more research is still needed to corroborate these effects.

6. Fish

Fish, such as salmon, trout, and tuna, are a source of omega-3 fats and vitamin D. According to a study in Advances in Nutrition, these two nutrients could be important in regulating serotonin.

As we’ve already mentioned, this substance could help you fall asleep, as it intervenes in the processes that induce rest and act on mood.

7. White rice

A study published in Plos One suggests that rice consumption may be associated with better sleep quality. This is due to the starch contained in this food, which makes its glycemic index is higher.

It should be noted that, despite its contribution to achieving a better rest, it’s important not to exceed its recommended consumption, as it can cause high sugar spikes or affect certain metabolic disorders.

Arroz blanco
White rice, in moderate amounts, could also be beneficial for a good night’s sleep.

8. Kiwi to sleep better

Fruits will always be a good option to include in the diet, as their caloric intake is low and provides nutrients beneficial to our health.

Kiwi, in particular, may be useful to improve the onset, duration, and quality of sleep in general, according to a study published in the Asia Pacific Journal of Clinical Nutrition. This is mainly due to its ability to stimulate serotonin and its antioxidant content.

9. Honey

Honey has certain medicinal properties that could help in treating the symptoms of a common cold. It’s also popularly believed that the mixture of milk and honey makes it easier to fall asleep.

In fact, a study published in Clinical Nutrition Espen, conducted on patients with coronary heart disease, suggests that the results in sleep quality were satisfactory from the consumption of milk with honey. However, more evidence is still needed.

10. Pineapple

Besides being refreshing and delicious, this fruit could be a good option to help you fall asleep. As suggested by a study in the Journal of Pineal Research, the consumption of pineapple at night could contribute to a better rest thanks to its melatonin content, which is the hormone responsible for sleep.

Consult your doctor if necessary to sleep better

We know how annoying it is to spend all night tossing and turning. The foods we’ve just mentioned could help you sleep better, so make sure you include them in your diet!

However, remember that these are just general tips and advice in general cases. If you suffer from chronic insomnia, consult your doctor for the most appropriate treatment. These foods can be a good complement, but they are not a treatment.

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  • How Almonds Can Improve Your Heart Health. Cleveland Clinic. (2015). Recuperado el 21 de marzo de 2020.
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