Do you know what the best diets for better sleep are? In general, good sleep can help reduce the risk of some chronic diseases in the elderly, keep your brain healthy, and strengthen your immune system. That’s why it’s recommended to get between 7 and 8 hours of uninterrupted sleep every night; while many people have a hard time getting enough sleep. There are many strategies that help improve sleep; including making changes to your diet.
But what should we eat to sleep well? What foods and drinks disrupt our sleep routine? What foods should we avoid to sleep better and more comfortably? Of course, a nutritionist can guide you towards better sleep. For this purpose, in the rest of this article from humanhealthmag, we will share some tips on nutrition and better sleep. We also recommend that you talk about your concerns with a psychiatrist.
The Impact of Diet on Sleep
The impact of diets for better sleep is huge, according to a study of a nationally representative dataset of surveys collected from 2011 to 2016. People who don’t follow dietary recommendations such as eating enough fruits, vegetables, legumes, and whole grains have shorter sleep durations. There are many reasons for sleepiness in the elderly, and poor nutrition is one of them.
A separate study looked at more than 1,000 adults aged 21 to 30 who enrolled in a web-based dietary intervention study to help them increase their daily fruit and vegetable intake. The study found that people who increased their fruit and vegetable intake over a three-month period had better sleep quality and fewer insomnia symptoms.
The research from the group suggests that overall healthier eating patterns are linked to better sleep quality and fewer insomnia symptoms. This includes the Mediterranean diet, a diet rich in plant foods, olive oil, and seafood and low in red meat and added sugar, and anti-inflammatory diets. These diets are similar to the Mediterranean diet, but place more emphasis on certain dietary components, such as flavonoids, a group of compounds found in plants that have been shown to reduce inflammatory markers in the blood.
10 Best Diets for Better Sleep
As we said, the effect of diets for better sleep is very high, and some foods and drinks can help you sleep better by providing the body with nutrients. Kiwi, cherries, milk, fatty fish, nuts, and rice are some foods that lead to improved sleep. Also, avoid consuming caffeine, alcohol, and heavy meals before bed. Here are some foods that are beneficial for better sleep in the elderly.
1- Whole grains such as oats or quinoa
Whole grains are filling and sleep-inducing. Quinoa is rich in protein and contains magnesium and tryptophan, which are good for sleep. Brown rice contains GABA, which calms the nervous system. Rice, barley, and oats are all natural sources of melatonin. Foods like barley, quinoa, and oats are also full of nutrients that help produce melatonin. Eating these foods early in the day will help you sleep well.
2- Leafy Greens
Similar to tryptophan, magnesium is a mineral that has been linked to improved sleep quality. Cooking magnesium-rich foods like leafy greens (spinach, nuts, avocado, and black beans) for dinner can help you get a better night’s sleep. Leafy greens like kale and broccoli are also great because they’re high in magnesium and fiber, which help with sleep. They also contain vitamins and antioxidants that support overall health.
3- Warm Milk
Studies show that drinking milk before bed can help you relax and sleep better. Researchers believe that the tryptophan and melatonin in milk help with quality sleep. In a study of people in a hospital cardiac ward, it was found that people who drank warm milk and honey for three days noticed improvements in their sleep.
4- Proteins like chicken and fatty fish
Consume lean protein sources like chicken and fish, which are rich in tryptophan (an amino acid that increases serotonin levels). Be careful to avoid fried chicken wings or fish, as they take longer to digest and will disrupt sleep.
5- Eggs
Protein helps you sleep better. Since eggs are high in protein, you can include them in your dinner to improve your sleep quality.
6- Fruit for a good night’s sleep
We know that the Mediterranean diet is associated with better sleep. So, eating a variety of fruits and vegetables, along with whole grains and replacing them with unsaturated fats like olive oil and avocado, may also improve sleep. Bananas, oranges, pineapple, and tart cherries are all fruits that contain melatonin. If you prefer to eat fruit with less sugar, avocados are a good choice.
7- Herbal teas
Some beverages may help you sleep better by calming your mind and body. Herbal teas like chamomile, lavender, peppermint, ginger, lemon balm, licorice, passionflower, and valerian root are some of the best choices, known for their calming properties.
8- Poultry Meat
Poultry meat contains tryptophan. This helps your body release serotonin (a calming hormone), and serotonin helps your body produce melatonin (a hormone that controls sleep cycles).
9- Fatty Fish
Vitamin B6 is found in high amounts in fish, with salmon and tuna being the highest sources. B6 is the precursor to melatonin production. Melatonin is usually released when you are in the dark. With these popular sleep-inducing foods for dinner, you can help your body start making melatonin before the lights go out. The combination of omega-3 fatty acids and vitamin D in fatty fish has the ability to improve sleep quality, as science has proven that both increase serotonin production.
10- Honey
Perhaps one of the most famous sleep-inducing foods is honey, we have all heard about the countless benefits of this food. The glucose in honey reduces the level of orexin (a neurotransmitter that affects alertness) in the brain, which will cause drowsiness. Honey helps your brain secrete melatonin. The amount of melatonin found in honey, due to the natural nature of this famous sleep-inducing food, works even faster than melatonin medications. Melatonin controls the body’s sleep cycle and consuming this famous sleep-inducing food will help you sleep all night without waking up.
Diets to Avoid for Better Sleep
Aiming for more is not necessarily enough to get better sleep. It is also important to avoid certain foods that may be harmful to sleep. Here are some foods that are harmful to a good night’s sleep:
- Saturated fats, such as those found in hamburgers and French fries, and processed foods, can lead to a decrease in slow-wave sleep, which is considered the most restorative sleep.
- Refined carbohydrates, such as those found in white bread and pasta, are metabolized quickly. If you eat these foods for dinner, you may wake up hungry.
- Alcohol disrupts sleep quality. Although alcohol’s sedative effects may initially help you fall asleep more easily, it disrupts sleep patterns by shortening the duration of REM, or rapid eye movement, sleep in the early part of the night and leading to more nighttime awakenings.
- Caffeine, even six hours before bedtime, can make it harder to fall asleep by blocking the hormone adenosine, which causes sleepiness.
- Consistently consuming too many calories can lead to weight gain, which is one of the strongest predictors of obstructive sleep apnea. Being overweight is a factor because it can put extra pressure on the diaphragm and lungs, and it can also lead to narrowing of the airways if fat accumulates around the neck and throat.
Meal Timing for Better Sleep
In addition to diets for better sleep, the timing and consistency of eating, known in the field of sleep research as “chrononutrition” is also likely to help explain the link between healthy diets and good sleep. Eating at regular meal times is associated with better sleep. In addition, eating late at night is often associated with consuming unhealthier foods, such as processed snacks, and can contribute to insomnia.
A final and very interesting piece of the puzzle is that the connection between diet and sleep often differs by gender. For example, the link between healthy eating patterns and insomnia symptoms seems to be stronger among women. One reason for this could be gender differences in sleep. Specifically, women are more likely to suffer from insomnia than men. Do you know home remedies for insomnia?
Practical Advice for Using Diets for Better Sleep
To benefit from the benefits of diets for better sleep, it is essential to observe a few key points:
- Time of consumption: Foods such as rice or fruits containing melatonin should be consumed at least 2 to 4 hours before bedtime so that the body has time to digest and absorb them.
- Serving size: Heavy, high-fat meals before bedtime may cause stomach upset and sleep disturbance. Therefore, choose light, low-fat foods.
- Avoid stimulants: Caffeine, refined sugars, and spicy foods should be limited in the hours before bedtime to avoid disrupting the natural sleep process.
- Food combinations: Combining foods containing tryptophan with complex carbohydrates can have a stronger calming effect. For example, a banana with a handful of almonds or a glass of warm milk with a little honey.
- Pay attention to individual needs: Each person may react differently to different foods. It is best to slowly introduce calming foods into your diet before bed and evaluate their effects.
Concluding Remarks
In this article, we talked about the effects of diets for better sleep. In general, there is evidence that certain foods affect different people, making them sleepy or leading to improved sleep in different people. But what should we eat for a good night’s sleep? Food choices don’t just affect energy and sleepiness; they can play a big role in other issues, including weight, cardiovascular health, and blood sugar levels.
For this reason, it’s best to consult a doctor or dietitian before making significant changes to your daily diet. Doing so will help you make sure that your food choices are not only supporting your sleep but also your other health priorities. Most of the time, a balanced diet can help you improve your sleep in the best way possible.
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Frequently Asked Questions
What Are the Best Foods and Drinks to Improve Sleep Quality?
The best options include foods containing tryptophan (a precursor to serotonin and melatonin, the sleep hormone), magnesium (a muscle and nerve relaxant), and natural melatonin. Warm milk, cherries and tart cherry juice, bananas, almonds and walnuts, oatmeal, and herbal teas like chamomile and valerian are among the best choices.
When Should you Eat These Foods for the Best Effect?
The best time to eat these foods is about 30 minutes to 2 hours before bed. Eating them too early may reduce their effect, and eating them right before bed can cause digestive upset and disrupt sleep.
Is Eating any Type of Carbohydrate Before Bed Helpful for Improving Sleep?
No, not all carbohydrates are the same. Complex, slow-digesting carbohydrates like oatmeal or whole-grain bread work better than simple, sugary carbohydrates. Simple carbohydrates can cause a rapid rise and then a sudden drop in blood sugar, which can disrupt your sleep. The goal is to provide a steady source of energy for your brain.
Which Foods and Drinks Should you Avoid Before Bed?
To help you sleep better, avoid caffeine (coffee, black tea, energy drinks) at least 6 hours before bed, alcohol (which may seem like a sleep aid at first but can cause frequent awakenings), heavy, fatty foods, and spicy foods. These can stimulate your digestive and nervous systems and disrupt your sleep.
Is it Advisable to Take Melatonin or Magnesium Supplements Instead of Food?
While food is a natural way to get these nutrients, supplements can be helpful in some cases. However, taking melatonin or magnesium supplements should be done with the advice of a doctor, especially if you have chronic sleep problems or are taking other medications. Dosage and timing of supplements are important, and overdoing it can have side effects.
What Is the Recommended Amount of These Foods to Help with Sleep?
The exact amount can vary depending on the person and the type of food. For example, a glass of warm milk, a small handful of almonds or walnuts, or a small bowl of oatmeal are usually enough. The goal is to have a light, nutritious snack, not a heavy meal. It’s important to listen to your body’s signals and find the right amount for you.