3 Foods That Help You Sleep Better

Imagine dessert night tonight, and ice cream is your first choice. After a hearty dinner, serve two spoons of your favorite treat with some toppings and grab a seltzer to drink. The next few hours bring mild abdominal discomfort that lasts into the night. As a result, you do not sleep peacefully and feel irritable and gassy in the morning.

The impact of food on our sleep is still being researched, even as science continues to drive food innovation. New research shows that several foods can help the body relax and induce sleep. For example, foods such as almonds, turkey, kiwis, walnuts and white rice have all been proven to promote healthy sleep. These foods are also seen in various healthy diets and eating plans for those who need a more structured approach. Here are a few options that can help promote good sleep.

Vegetable food

Research has shown that plant foods, such as fruits and vegetables, nuts, grains and legumes, can influence sleep quality. According to research published in the journal Sleep Health, a healthy plant-based diet can provide more amino acid tryptophan, resulting in higher levels of melatonin and serotonin in our bodies, improving sleep quality. Although plant-based diets have received a lot of attention for their health benefits, not all of them are healthy. A healthy diet includes more plant foods and fewer animal foods, although eliminating meat does not necessarily lead to a healthy diet. What makes any diet unhealthy is consuming a lot of refined grains, sweets or… sugar-sweetened drinks that cause poor sleep hygiene. Ultimately, incorporating more plant-based foods into your diet can help improve sleep quality.

Ketogenic food

Ketogenic foods, also called the keto diet (KD), are high in fat, low in carbohydrates and adequate in protein. Some foods on a KD include fish and seafood, meat and poultry, non-starchy vegetables such as peppers and broccoli, avocados, berries, eggs, high-fat dairy products (milk or yogurt), olive oil and other oils, and dark chocolate. Eating such foods before bed can help improve sleep, especially in people with chronic diseases. According to a recent study published in the journal Sleep Medicine, sleep disturbance in people with multiple sclerosis (MS) is common and can significantly affect overall quality of life. Embracing keto foods can reduce daytime sleepiness in people with MS and improve overall sleep quality. Another one study has also shown keto’s sleep benefits for people with chronic migraines. Eating is personal. As science continues to explore the link between keto diets and sleep quality, it is therefore important to consult health professionals when creating the right plans for our specific needs.

Foods low in glutamate

The low-glutamate diet is a healthy, whole-food diet that limits the consumption of free glutamate, according to research published in the journal Nutrients. Glutamate is a neurotransmitter that plays a role in learning and memory. It is also needed to make another neurotransmitter, gamma-aminobutyric acid (GABA), known as the ‘sedative’ neurotransmitter, which influences sleep, relaxation, anxiety regulation and muscle function. Foods low in glutamate include eggs, fruits and vegetables such as green leafy vegetables, root vegetables and berries, lean meats and fish in modest portions.

Ultimately, it’s not about one diet over another. What matters is that healthy eating works for you, as our metabolism is unique and nutritional factors vary dramatically depending on different diets. It can be as simple as swapping a plant-based meal for a keto meal or choosing foods from any diet. For example, avocados are also part of the high-fat diet, but they contain potassium that can help improve sleep efficiency and reduce nighttime waking. Another option is to drink a cup of chamomile or passion flower tea before bed, which can help you get more sleep. When it comes to sleep, choosing the right foods can help improve rest, promote relaxation and support a good bedtime routine.