Four foods that help sleeping
Kiwi
Kiwis recently emerged onto the sleep scene after a study found that eating two kiwi fruits one hour before bed significantly increased total sleep time by 13.4 percent and improved sleep efficiency—the time we’re asleep relative to the amount of time we spend in bed—by 5.41 percent. “Researchers guess it’s because kiwis are rich in folate, and low folate levels have been linked to poor sleep,” says Gress Smith.
Kiwis are also rich in vitamins C and E, antioxidants, and serotonin, “which our bodies convert into melatonin, and melatonin promotes better mood and sleep,” Gress Smith says.
Tart cherries
Tart cherries, also called sour cherries, aren’t the same (or as popular) as the sweet snacking cherries available in early summer. But they’re often used for baking or pressed into juice. They contain high levels of antioxidants and tryptophan, says Gress Smith, “which may synergistically create one ‘sleep superfood.’”
Tart cherries also have been shown to help the body release melatonin, and research shows that drinking tart cherry juice before bed can improve sleep time, sleep efficiency, and help with poor sleep. “The antioxidants may also have an anti-inflammatory effect, combating oxidative stress, which can lead to more restful sleep,” Gress Smith says.
Fatty fish
Fatty fish, such as albacore tuna, salmon, herring, anchovies, and sardines, may help sleep by providing a healthy dose of omega-3 fatty acids and vitamin D. Both nutrients are involved in the body’s regulation of serotonin, and, consequently, melatonin production.
Salmon in particular stands out for being one of the few foods that provide a meaningful amount of vitamin D, and studies show that low vitamin D levels are linked to poor sleep and sleep disturbances. One study found that participants who ate salmon three times a week for five months had better overall sleep and measurably higher vitamin D levels than those who didn’t. Another review of 19 studies found that the omega-3 fatty acids in salmon may help ease symptoms of anxiety, which can also benefit sleep, Gress Smith says.
Nuts, nut butters, and seeds
“Walnuts, pistachios, and almonds each have their own particular sleep powers,” Gress Smith says. Pistachios are high in melatonin. Walnuts are rich in a specific type of omega-3 fatty acid that may increase serotonin activity; they also are high in many sleep-promoting nutrients, such as tryptophan, isoflavones, magnesium, melatonin, and zinc, all of which have been linked to improved sleep quality. And almonds are rich in magnesium, a mineral that helps regulate your nervous system and promote relaxation.
Seeds contain tryptophan and magnesium, which help promote sleep. A 1-ounce serving of pumpkin seeds has 58 percent of the recommended daily intake of tryptophan, which we need to get from our diet because our bodies don’t produce it. “Chia, sunflower, flax, and hemp seeds are easy to sprinkle in a bowl of yogurt or oatmeal, in your smoothie, or on a salad,” says Gress Smith.