3 Natural Food Choices For Better Sleep

Tired of tossing and turning in bed at night and just want to sleep better? You may want to look into your diet. While there are many products that may help you sleep better, some of the food you eat can also help you out.

Take a peek at some food choices that can make a difference in the amount and quality of sleep you get each night.

#1: Almonds

If you are looking for munchies that can help you sleep, consider almonds. These contain high amounts of the sleep hormone melatonin, fatty acids, amino acids, lipids, magnesium, calcium, potassium, dietary fiber, and low quantities of sugar (at least 4.35 g per 100 grams).

A 2019 study, showed that eating 10 pieces of sweet almond a day over 2 weeks improved the quality of sleep of students diagnosed with insomnia.

#2: Kiwis

One kiwi fruit contains only 43.5 calories, together with vitamins C and K, folate, and potassium. While kiwis are often highlighted for their potential to improve digestive health, counteract inflammation, and reduce cholesterol levels, do you know they can help you sleep better too?

Their potential to promote better sleep may be due to compounds found in the fruit like antioxidants, flavonoids, carotenoids, anthocyanins, folate, and melatonin. A 2017 study also revealed that students experiencing symptoms of insomnia who consumed kiwis had better outcomes, showing the fruits’ potential.

#3: Chamomile tea

If you are not a fan of milk, you may want to try brewing a cup of chamomile tea before bedtime. This particular tea can be beneficial as chamomile itself is known to help address insomnia and improve sleep quality.

For instance, a 2020 study showed that chamomile extract helped improve sleep quality among elderly people.Chamomile is known to contain a flavonoid compound called apigenin that’s known to positively impact various sleep factors.

Before consuming or taking any form of herbal supplements or blends, consult your physician about their effectivity for you. Factors such as your current health status or allergies may affect how your body can react to these products.

Moreover, if you are struggling with the symptoms or effects of sleep deprivation, seek the advice of a physician or health professional immediately so these can be addressed properly.

References:

https://www.medicalnewstoday.com/articles/324295

https://health.clevelandclinic.org/5-foods-that-help-you-sleep/

https://www.healthline.com/nutrition/drinking-milk-before-bed#fall-asleep-faster

https://pubmed.ncbi.nlm.nih.gov/21669584/

https://pubmed.ncbi.nlm.nih.gov/23746068/

https://www.sciencedirect.com/science/article/abs/pii/S0965229917302601

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470311

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6635337/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946253/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/