Foods to help you sleep faster and deeper

Step away from the sleeping pills. Try turkey, nuts, or perhaps some fatty fish instead for a good night’s sleep

Text: Tiff H

Sleep is one of the most crucial elements of our wellbeing and affects everything in our body, from brain regeneration, immunity boosting and improvement of mood. Yet despite its importance, getting a good night’s rest can often prove elusive. If you’ve tried counting sheep, designing your bedroom for a better night’s kip or dousing yourself with relaxing lavender oil with no luck, look at your diet. Food plays a big part in how well you snooze and there are certain ingredients you can eat for a faster, deeper, more healthy sleep.

Though both diet and sleep are complex, studies have shown that there are some melatonin-containing foods that may make it easier to rest easy at night. We round up the top five foods to eat for a night of uninterrupted bliss.

• Fatty fish

A study found that fatty fish, such as salmon, lake trout, sardines, and albacore tuna, may be a good food to eat for a better sleep, as they’re a rich source of both omega-3 fatty acids and vitamin D, both of which play important roles in the regulation of sleep. Over a period of months, the study found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning. 

• Nuts

Nuts, such as almonds, walnuts, pistachios, and cashews are often considered to be good to eat for sleep. Though the exact amounts can vary, nuts contain melatonin, as well as essential minerals like magnesium and zinc that are essential for the body to function. Almonds for example are an excellent source of magnesium, which has been shown to improve sleep quality. 

• Turkey

Turkey contains the amino acid tryptophan, which increases the production of melatonin. A combination of a moderate amount protein that has tryptophan, a sleep-promoting amino acid and carbohydrates may make it easier for the tryptophan to reach the brain and send you into a slumber.

• Kiwis

Kiwis are a low-calorie and incredibly nutritious fruit. Their sleep-promoting effects are usually attributed to serotonin, the brain chemical that helps regulate your sleep cycle LINK TO FEATURE. It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects.

• Tart cherry juice

The sleep-promoting effects of tart cherry juice are due to its naturally high amounts of melatonin. Tart cherries also make a good snack before bed because they are rich in fibre, vitamin C, and vitamin E.

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