Last Updated on September 28, 2021
Do you often struggle to fall asleep and stay asleep? Are you ready to do something about it? Are you wondering if there are any dietary changes you can make for the better? It may sound simple, but there are some foods that can help you sleep better at night.
This doesn’t mean that every food will work for you, of course, but it’s nice to know that there are options to consider. As you experiment with a variety of different foods, you’ll come to find which ones work and which ones don’t do anything for you. Let’s take a closer look at a handful of foods that may be able to help you sleep better at night.
1. Turkey
There are many things about turkey that explain why some people feel tired after eating it. For example, it contains the amino acid tryptophan, which is known to increase your production of melatonin. And when that happens, it’s easier to fall asleep and stay asleep.
You may not want to eat turkey every night before going to bed, but it can help you get more rest every now and again. Forget about saving this for Thanksgiving dinner. Look into other times when you can add turkey to your diet.
2. Chamomile Tea
There are many foods you can eat to help you sleep better at night, and the same holds true with a handful of beverages. Chamomile tea is one of the best, as it contains apigenin. This is an antioxidant that binds to receptors in your brain, thus making you sleepy.
The nice thing about chamomile tea is that you can drink it every night and never get tired of it. Try to consume roughly four to eight ounces an hour before retiring, but try to avoid too much of it, as it may keep you awake with frequent bathroom breaks.
3. Kiwi
Not only are kiwis nutritious and delicious, but many people swear that it helps them fall asleep at night. In one study, 24 adults consumed two kiwis every night before going to bed.
The results showed that 42 percent of participants fell asleep faster than when they didn’t consume two kiwis. While that may sound like a small number, you may come to find that you’re one of those people who can greatly benefit from this fruit.
4. Walnuts
If you’re searching for one of the best sources of melatonin, you don’t have to look any further than walnuts. Add a couple of these to your nightly routine and begin to track your results. You may soon learn that this tasty treat is helping you get more restful sleep.
5. White Rice
It doesn’t matter if you cook it in an instant pot alongside a serving of chicken, or even on its own, nothing changes the fact that white rice can help you sleep at night. And if that’s not enough, it’s also filling and healthy.
Eating foods with a high GI one to two hours before bed can help you sleep better. And white rice is one of the best foods if a high glycemic index is what you’re looking for.
Final Thoughts
Maybe you’re interested in eating these foods because you believe there’s a correlation between sleep and weight loss. Or perhaps you simply need to sleep better because it allows you to perform at your peak the following day.
Regardless of why you need to sleep better at night, don’t overlook the fact that changing your diet could help. As you make changes, do the following
- Try to make one change at a time so you can pinpoint what is and is not working
- Track your sleep, as you want to know how many hours you’re getting compared to before
- Combine several foods and drinks for maximum results
In other words, finding foods that will help you sleep better is often a trial and error process. You may not find a solution the first time around, but sticking with it will eventually lead you toward a diet that yields positive results.
Do you eat anything in particular to help you sleep? How do you ensure that you work it into your diet before retiring in the evening?
