Foods to Fight Insomnia
Tossing and turning, endless hours of staring at the ceiling, and struggling to fall asleep can be incredibly frustrating. A good night's rest is essential for our physical and mental health, yet it seems like the harder we try to fall asleep, the more impossible it becomes. While the traditional methods like warm milk and counting sheep might not work for everyone, what if we told you that the key to better sleep could be found in your kitchen? In this blog, we will explore five surprising foods that have been linked to improving sleep quality. From salmon to walnuts, these sleep-promoting foods may just be what you need to finally get a good night's rest. Cheers to that!
First food that helps you sleep better: Salmon
If fish is in your diet I can’t recommend salmon enough. This fatty fish is packed with omega-3s, which have been shown to reduce inflammation in the body and improve overall sleep quality. In fact, a study published in the Journal of Clinical Sleep Medicine found that participants who ate a diet rich in omega-3s experienced less sleep disturbances and were able to fall asleep faster than those who didn't.
Salmon is also a good source of vitamin D, which is important for regulating our sleep-wake cycle. A deficiency in this vitamin has been linked to a higher risk of sleep disorders, such as insomnia. So incorporating salmon into your diet could help improve your overall sleep health.
One easy way to enjoy salmon is by grilling or baking it with some simple seasonings like lemon and herbs. I’m not a chef so I like to keep it simple! Consider adding it to your dinner rotation a few times a week to reap the benefits of this sleep-promoting food.
Second food that helps you sleep better: Chamomile Tea
In addition to incorporating sleep-promoting foods like salmon into your diet, you can also consider adding chamomile tea to your nightly routine. Chamomile tea has been used for centuries as a natural remedy for anxiety and insomnia, making it an ideal choice for those looking for a caffeine-free way to wind down before bed. Besides its sleep-promoting effects, chamomile tea also has several other health benefits. It can help reduce inflammation, ease digestive issues, and boost your immune system.
Chamomile tea contains an antioxidant called apigenin, which has been shown to have a calming effect on the brain and may even promote sleepiness. Drinking a warm cup of chamomile tea before bed can help relax your mind and body, signaling to your brain that it's time to sleep. I find there is nothing more cozy than a hot cup of tea!
To make chamomile tea, simply steep a tea bag in boiling water for a few minutes before bedtime. You can also add a splash of honey or lemon juice to enhance the flavor. Drinking chamomile tea regularly may improve the quality and duration of your sleep, helping you wake up feeling refreshed and energized. If you're not a fan of the taste of chamomile tea, you can try adding honey, lemon, or ginger to it for some extra flavor. You can also find chamomile tea blends that include other calming herbs like lavender or valerian root.
Third food that helps you sleep better: Kiwi Fruit
If you're looking for another sleep-promoting food to add to your diet, consider incorporating fruits that help you sleep like kiwis. Kiwi fruit is a natural source of serotonin, a neurotransmitter that helps calm the mind and promote relaxation, which is essential for falling asleep and regulating your mood. In a study conducted by Taipei Medical University, participants who ate two kiwis one hour before bedtime fell asleep 42% more quickly than those who did not. Additionally, they experienced a 5% improvement in overall sleep quality and a 13% increase in total sleep duration.
Kiwi fruit is also rich in antioxidants and vitamins C, which help to fight inflammation and reduce stress in the body, making it a healthy addition to any diet. You can enjoy kiwi fruit on its own or add it to your favorite smoothie or fruit salad. Incorporating kiwi fruit into your diet may help improve your overall sleep quality and lead to better health outcomes. I always peel my kiwi, but I saw recently that some people eat the skin as well. Whatever works for you I guess!
Fourth food that helps you sleep better: Fortified Cereals
Fortified cereals are another food that can help you get a better night's rest. Many fortified cereals contain high levels of vitamin B6 and magnesium, which are both essential for healthy sleep. Vitamin B6 helps your body convert tryptophan to serotonin, the same neurotransmitter found in kiwi fruit that helps regulate sleep and mood. And magnesium helps relax the muscles and calm the nervous system, making it easier for you to fall asleep.
When choosing a fortified cereal, it's important to check the label to make sure it contains at least 10% of your daily value of both vitamin B6 and magnesium. Some good options include Cheerios, Total, and Kashi GOLEAN. However, be sure to stay away from cereals that are high in sugar and additives, as these can actually disrupt your sleep. Read those labels!
So, if you want to improve your sleep quality, make sure to incorporate some fortified cereals into your diet. And if you pair them with some kiwi fruit, you'll be well on your way to getting a good night's sleep. Next up, let's take a look at how walnuts can help you sleep better.
Fifth food that helps you sleep better: Walnuts
Walnuts have long been praised for their nutritional value, and it turns out that they can also be a great addition to your bedtime routine. Besides being high in protein and healthy fats, walnuts are also a good source of melatonin, a hormone that regulates sleep.
Walnuts are also a good source of magnesium, which as mentioned earlier, can also help improve sleep quality. Magnesium plays a role in the regulation of the body's stress response, and a deficiency has been linked to insomnia.
To get the most benefit from walnuts, try eating a handful as a late-night bedtime snack or adding them to a salad or oatmeal for breakfast. Just be sure to watch your portion sizes, as walnuts are also high in calories.
Incorporating certain foods into your diet may be the key to getting a better night's sleep and eating the right foods can be just as important as avoiding the wrong ones. While salmon, chamomile tea, kiwi fruit, fortified cereals, and walnuts may not be the usual suspects, these five surprising foods have been shown to help with insomnia. Remember that good sleep hygiene includes more than just avoiding caffeine and electronics before bed. A balanced diet with these sleep-promoting foods may just be the solution you need for a more restful night's sleep. So, next time you're tossing and turning, try reaching for one of these surprising foods instead. Give it a try and see for yourself. As they say, you are what you eat and with these foods, you could be a well-rested and rejuvenated version of yourself. Sweet dreams!
If you are also interested in some relaxation techniques to incorporate with you diet, be sure to download my free Feel Better Fast guide!