Below is a list of foods that have been found to promote high-quality sleep.
1) Fruits — Fruits that contain melatonin, a hormone associated with sleepiness and regulation of the sleep/wake cycle, are seen to increase quality and duration of sleep.
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● Bananas
● Pineapples
● Oranges
● Tart cherries
Fruits high in antioxidants also promote sleep
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● Berries (Strawberries, blackberries, raspberries, blueberries)
● Prunes
● Raisins
● Plums
2) Nuts — These two types of nuts contain melatonin
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● Almonds
● Walnuts
3) Dairy Products — Most dairy products contain high levels of tryptophan, which is known to increase serotonin levels, a hormone associated with decreasing insomnia.
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● Milk
● Cheese
● Yogurt
4) Fish — Fish that are high in magnesium and Vitamin B6 promote sleep. Magnesium is a mineral that helps transition the body into a calm, relaxed state. It helps lower levels of adrenaline.
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● Salmon
● Halibut
● Tuna
● Mackerel
5) Vegetables — Many vegetables contain high levels of tryptophan, calcium, and magnesium, which are all helpful in increasing sleep quality and duration.
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● Spinach
● Broccoli
● Kale
● Collard Greens
● Asparagus
● Onions
6) Bedtime Tea
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● Chamomile
● Ginger
● Peppermint
Establishing and maintaining a diet filled with vitamins and essential nutrients is important in an individual’s quality of sleep.
References:
https://www.sleepfoundation.org/sleep-topics/food-and-drink-promote-good-nights-sleep
https://www.alaskasleep.com/blog/foods-for-sleep-list-best-worst-foods-getting-sleep