Diet affects every aspect of health, including sleep. So if you’ve been struggling to get a good night’s rest recently, it might be worth thinking about what you eat and drink before bed.
Research has found that certain nutrients can help us feel sleepy, wind down for bed, and improve our sleep quality.
We’ll take a closer look at 10 of these below.
1. Almonds
Packed full of healthy fats, fibre, and antioxidants, almonds are nutritional powerhouses. Research has linked almonds with various health benefits, including a reduced risk of conditions like type 2 diabetes and heart disease.
There’s also evidence that almonds may positively affect sleep – largely due to their vitamin and mineral content. For example, almonds are rich in magnesium, which studies have found may improve sleep in people with insomnia; and melatonin, which is the sleep hormone needed to regulate our circadian rhythm (the body’s internal clock that signals when it’s time to sleep and wake up).
Magnesium and melatonin have been shown to work well together to improve sleep. As nutrition and wellness expert, Samantha Cassetty, MS, RD, explains, “If you think of your brain as having an on/off switch, magnesium is part of the machinery that turns the switch off. This helps you fall asleep; meanwhile the rise in melatonin levels make you feel sleepy, too.”
In this study, when rats were fed almond extract, they were found to sleep longer and deeper than they did without almond extract.
Almonds make a satisfying snack on their own, but there are various other ways to enjoy them too. For inspiration, check out these healthy almond recipes from Eating Well.
2. Barley grass powder
Also known as barley greens and barley leaves, barley is a type of grain from the leaf of the barley plant. It contains the highest fibre content of all cereal crops and has been widely studied for its health benefits.
Barley grass powder contains 20 important amino acids, including gamma-aminobutyric acid (GABA) which, among other things, research suggests may support healthy sleep. According to this study, barley grass powder may also reduce the risk of health conditions like diabetes, cancer, and heart disease.
As well as GABA, barley grass powder also contains several other sleep-promoting compounds, including magnesium, calcium, vitamin K, zinc, potassium, and tryptophan.
Barley grass powder can be mixed into smoothies, soups, salad dressings, scrambled eggs, and omelettes. It’s available to buy in some food stores and online from Amazon. Why not try one of these delicious barley grass juice recipes from Pura Fons?
3. Chamomile tea
Chamomile is a herb that comes from the flowers of the Asteraceae plant family. Tea made with these flowers has been used as a sleep remedy for centuries.
Chamomile tea is caffeine-free and contains apigenin – an antioxidant that research suggests may reduce insomnia by binding to the receptors in the brain that increase drowsiness. Other studies suggest that chamomile may improve symptoms of anxiety, which is known to disrupt sleep quality.
In this study, when postpartum women drank chamomile tea for two weeks, they reported sleeping better than those who didn’t drink the tea. The women also experienced fewer symptoms of depression which, along with anxiety, is closely tied with sleep issues.
Another study of older adults found that those who consumed chamomile twice a day for four weeks slept better than those who didn’t.
Chamomile tea is also a source of polyphenols, which are antioxidant and anti-inflammatory plant compounds. And studies have found that, by helping to reduce inflammation, chamomile tea may lower the risk of and improve symptoms of conditions like osteoporosis, which, much like depression and anxiety, can make it difficult to fall and stay asleep.
Chamomile tea is available to buy in most supermarkets and on Amazon.
4. Tart cherry juice
Tart cherry juice is made from the fruit of the Prunus cerasus tree and has been a popular remedy for various health ailments for centuries. It’s rich in antioxidants and several important nutrients like magnesium, potassium, and phosphorus.
Experts suggest that tart cherry juice may be particularly helpful for treating insomnia because it’s high in melatonin. In this study, when people with insomnia drank two servings of tart cherry juice a day, they slept for longer and had better sleep quality.
Tart cherries also contain a type of polyphenol called anthocyanins, which are responsible for the red, blue, and purple colour of certain fruits and vegetables.
Among other things, research has found that anthocyanins may reduce the risk of inflammatory diseases, such as arthritis – another condition known to disrupt sleep. In fact, research suggests that as many as 80% of people with arthritis have trouble falling and/or staying asleep.
Tart cherry juice is available to buy on Amazon, or in wellness shops like Holland & Barrett.
Note: Some tart cherry juice contains high amounts of added sugar. So, for maximum health benefits, it’s worth checking product labels and choosing no added sugar versions.
5. Kiwi
Kiwis are not only delicious, but they’re highly nutritious too. They’re a great source of fibre and contain several essential nutrients – with vitamin C being particularly high.
Alongside their benefits for overall health, there’s also evidence that kiwis may help you sleep better. In this study, when people ate two kiwis one hour before bed, they fell asleep faster, slept longer, and had better sleep quality.
The beneficial effects of kiwi on sleep are likely due to the fact that they contain several sleep-promoting compounds, including melatonin, anthocyanins, potassium, magnesium, and calcium.
Kiwis are also rich in serotonin – an important neurotransmitter involved in several sleep mechanisms. Serotonin is needed to produce melatonin too and, as a result, has been found to positively affect how long it takes to fall asleep, our ability to remain asleep, and the amount of deep sleep we get.
Kiwis make a refreshing snack on their own, but if you’d like to get creative, why not try one of these kiwi recipes from BBC Good Food?
6. Malted milk
Research suggests that the calcium in dairy products like milk, cheese, and yoghurt may encourage better sleep by helping the brain transform tryptophan into melatonin.
Malted milk, in particular – which is made by combining milk with a specially formulated powder containing wheat flour, malted wheat, and malted barley – may be particularly effective. Many people will recognise this as the popular malted milk powder brand, Horlicks. Among other nutrients, malted milk contains zinc, phosphorus, magnesium, B vitamins, and vitamin D.
In this study, when older adults drank Horlicks before bed, they slept for longer and woke up less during the night. Other studies have found that milk in general may help to reduce sleep interruptions.
7. Fatty fish
Research suggests that fatty fish like tuna and salmon may improve sleep. One reason for this is that they’re a good source of vitamin D and omega-3 fatty acids.
Both vitamin D and omega-3 help to regulate serotonin which, as we know, is key for establishing a healthy sleep-wake cycle. Similarly, vitamin D deficiency has been linked with disrupted sleep patterns; and research suggests that low levels of DHA (a type of omega-3) may cause melatonin deficiency.
In this study, people who ate 300g of Atlantic salmon three times a week for six months fell asleep more quickly and functioned better throughout the day, compared to those who ate chicken, beef, or pork with the same nutritional value.
Fatty fish is typically rich in a few other sleep-promoting nutrients too, such as magnesium, potassium, zinc, and calcium.
For cooking inspiration, check out these quick and healthy fish recipes from Jamie Oliver.
8. Turkey
There’s evidence that turkey may help you sleep better because it contains an amino acid called tryptophan, which is involved in sleep regulation.
Research has found that tryptophan can help people fall asleep faster and improve sleep quality because the body uses it to produce melatonin and serotonin.
Turkey is also a lean source of protein. Studies suggest that consuming moderate amounts of protein before bed may help to improve sleep quality – including waking up less during the night.
If you’d like to make a turkey-based dish for your next dinner, why not try one of these healthy turkey recipes from BBC Good Food?
9. Walnuts
Walnuts are a good source of protein, fibre, and essential sleep-promoting nutrients like magnesium. They also contain more ALA – a type of anti-inflammatory omega-3 fatty acid – than any other nut, which is important for regulating serotonin levels.
Walnuts contain tryptophan too – which has been linked with improved sleep – and melatonin. According to experts, this works hand-in-hand with magnesium to facilitate good quality sleep and may help you fall asleep faster.
Walnuts can be enjoyed as a snack on their own, or make delicious additions to salads and various baking recipes. Why not try one of these healthy walnut recipes from Eating Well?
10. Passionflower tea
Another drink that may help to improve sleep is passionflower tea. Passionflower is a type of flowering vine that produces white and purple flowers.
Studies suggest that passionflower works by increasing levels of gamma-aminobutyric acid (GABA) in the brain. GABA is a naturally-occuring amino acid that slows activity in the central nervous system, which results in relaxation, pain relief, improved mood, and better sleep.
In this study, when mice were given passionflower, their sleep quality improved. Other research has found passionflower to be a successful treatment for symptoms of anxiety, which is known to cause sleep disruption.
Passionflower tea is available to buy in most supermarkets and on Amazon.
Final thoughts…
Diet plays a role in every area of health – including our sleep. So, if you’ve been struggling to get good quality rest recently, why not try adding some of these foods and drinks to your diet?
For further reading, head over to the diet and nutrition and sleep and fatigue sections of our website. Here, you’ll find information on everything from healthy, budget-friendly recipes to tips for fighting insomnia.
Which foods and drinks help you sleep better? Do you have any other tips that you’d like to share? We’d be interested to hear from you in the comments below.