September 15, 2021 4 min read

What Food Types Are Best To Help You With Better Sleep?

 

 

Our diet is essential for healthy sleep. There is no one diet to accommodate your eating habits that are good for you to support your night's rest as there is a wide range of foods that are needed for a sleep-promoting diet.

Higher sleep quality has been linked with the Mediterranean diet with its quantity of fresh and natural foods, giving importance to fruits, vegetables, the average consumption of whole grain, healthy fat and protein sources.

The effect of your diet and quality of sleep is an area of sleep and nutriment that is subordinately researched. Alongside vitamins and minerals, macronutrients such as carbohydrates, proteins, fats, fibre and amino acids have an impact on sleeping patterns and quality of sleep. There is data to show what kinds of food can protect and better your sleep, as well as food that can disrupt sleep.

 

Protein

Protein-rich foods can be a source of essential amino acids that the body utilises to produce melatonin, which is an asleep assisting hormone. Eating more calories from protein may help with nighttime fullness, inhibiting your hunger hormones and allowing a continuous night's sleep.

 

A 2020 research review discovered consuming more protein and fewer carbohydrates and fat was associated with a higher quality of sleep.

 

Protein Foods

 

  • Sources of sleep-friendly proteins are fish, eggs, chicken breast, spinach, broccoli, almonds and quinoa.

 

Fibre

High-fibre foods can assist with achieving a more sound and revitalising sleep. Diets rich in fibre have been related to spending little time in light sleep and longer periods in deep, slow-wave sleep and therefore allowing important cellular restoration and reparation.

Foods containing Fibre

  • Sources of fibre that encourage a sleep-promoting diet are chickpeas, a pear, lentils, avocados and dark chocolate.

 

Water

Ensuring you are staying hydrated through the course of the day is vital for a quality night's sleep. Being dehydrated can lead to having a negative effect on your sleep and dehydration can be a result of sleeping poorly.

Bottle of Water

  • It is recommended that you are drinking 6-8 cups or glasses of water in a day, however, avoid drinking too much water before bed caffeine. Also, refrain from drinking caffeine straight after waking up as it is harmful.

 

Magnesium

This is an important mineral that has strong benefits as it tranquillisers the nervous system and muscle relaxation. It provides assistance to the regulation of melatonin and maintaining a healthy level of Vitamin D for your body to help you get a more relaxing and high-quality sleep. Magnesium sustains the level of Gamma amino-butyric acid, also known as GABA, encouraging sleep.

  • Sources of magnesium that are good for your diet are brown rice, avocados, cashews, spinach, tofu and bananas.

 

Vitamin D

Vitamin D assists with directing the circadian clock which powers the sleep-wake times and could elevate longer and relaxing sleep. Insufficient levels of Vitamin D has been associated with fewer durations and unsatisfied periods of sleep.

  • The best source of Vitamin D is sunlight as this is produced in response to exposure to the sun in our bodies.

Sunshine good source of vitamin D

  • Other sources of Vitamin D include oil, egg yolks, fish oil, fatty fish, dairy and D-fortified foods.

 

Omega 3 fatty acids

Omega 3 are unsaturated fatty acids acknowledged as essential fats. These can be obtained through our diet sources. Research has shown that these fatty acids are linked to higher quality sleep and assist with falling asleep faster.

  • Sources of omega 3 can come from numerous types of fishes including mackerel, tuna, wild-caught salmon, bluefish anchovies.

  • Oils and nuts such as soybean oil, canola oil, flaxseed oil, walnuts and flaxseed also contain sources of omega 3.

 

Potassium

Potassium encourages a well-preserved circulation and digestion process and at the same time assists relaxation of muscles, promoting higher quality sleep. Research shows that elevated levels of potassium is associated with reduced awakenings at night.

  • Sources of foods rich in potassium are mushrooms, bananas, legumes, potatoes and leafy greens.

 

Types of foods to limit in your diet to maintain your sleep

 

Sugar

The quantity of sugar in your diet should be limited. Consumption of sugar is linked to uneasiness. Sugar affects your appetite leading to eating late at night and disrupting your sleep. It promotes inflammation thus tampering with your sleep. Also, it can have an adverse effect on the health of our gut too, so ensuring the protection of our gut health can be beneficial to your sleep.

 

Packet of Sugar

 

Saturated and trans fats

The type of fats plays an important role in a healthy diet and good night's sleep. Saturated and trans fats are found in foods that are highly processed and are connected to inflammation and gaining weight. It is also associated with insufficient sleep and regular waking up periods during the night.

Making sure you have a healthy diet and are eating in moderation is crucial as it helps contribute to the quality of your sleep. Not only is a good diet required, but you must have a regular time routine and carry out frequent exercises to better the quality of your every night rest.

Ammar Asad
Ammar Asad


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