Struggling to Sleep? These 11 Foods Could Help You Rest Better
By Sarojini Kandula | satyambuzz.com | Published on January 17, 2025
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Getting quality sleep is essential for recovery, learning, and daily activities. Poor sleep can contribute to chronic health issues, making it critical to adopt healthy sleep habits.
Interestingly, diet plays a significant role in promoting restful sleep. Foods rich in magnesium, calcium, iron, and potassium help the body relax and improve sleep quality.
Here are 11 sleep-enhancing foods to consider:
1. Calcium-Rich Foods
Calcium supports falling and staying asleep by aiding nerve signaling and regulating brain waves during deep sleep (non-REM sleep). Foods high in calcium include:
- Dairy: Nonfat plain Greek yogurt (111 mg of calcium per 3.5 ounces).
- Vegetables: Cooked spinach (245 mg per cup) and kale.
- Fortified Foods: Orange juice and non-dairy milk.
2. Iron-Rich Foods
Iron plays a role in oxygen transport and neurotransmitter production, both of which affect sleep. Deficiency in iron has been linked to insomnia, sleep apnea, and restless leg syndrome. Foods high in iron include:
- Animal Sources: Flank steak (2 mg per 3.5 ounces).
- Plant Sources: Cooked lentils (6.5 mg per cup) and raw pumpkin seeds (8 mg per 3.5 ounces).
3. Cherries
Tart cherries are a natural source of melatonin, the hormone that regulates sleep. Eating tart cherries or drinking their juice in the evening can boost melatonin levels and improve sleep quality.
4. Oats
Rich in fiber, calcium, magnesium, and iron, oats are a low-glycemic food that helps maintain stable blood sugar levels throughout the night, reducing sleep disruptions. A half-cup of oats provides 10 g of fiber and 4 mg of iron.
5. Fiber-Rich Whole Grains
Whole grains like quinoa, barley, and brown rice are packed with fiber, which is linked to more restorative sleep. Unlike refined grains, they promote better sleep quality, especially in postmenopausal women.
6. Bananas
Bananas are high in potassium, which supports nerve signaling and muscle function. One banana contains 375 mg of potassium, a nutrient linked to better sleep quality.
7. Almonds
Almonds are rich in sleep-friendly nutrients like potassium, calcium, magnesium, and melatonin. A 3.5-ounce serving contains over 700 mg of potassium and 250 mg of calcium, which can help reduce sleep disturbances.
8. Herbal Teas
Herbal teas containing valerian root, chamomile, or lemon balm promote relaxation and improve sleep quality by acting on GABA, the neurotransmitter responsible for regulating sleep.
9. Turkey
Turkey is high in tryptophan, an amino acid that promotes melatonin and serotonin production. Pairing turkey with whole grains, such as farro, enhances its sleep-inducing effects.
10. Fatty Fish
Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids and vitamin D, which support serotonin production and melatonin regulation. Diets rich in omega-3s are linked to faster sleep onset and better overall sleep quality.
11. Leafy Greens
Spinach, kale, and other leafy greens are loaded with magnesium, potassium, and calcium, all of which promote relaxation and longer sleep duration. One cup of cooked spinach provides nearly 160 mg of magnesium.
Please Note:When to see a Healthcare Provider: If improving your sleep hygiene, increasing exercise, and modifying your diet don’t resolve your sleep issues within two weeks, consult a healthcare provider.
The Takeaway
Incorporating foods like leafy greens, fatty fish, almonds, bananas, cherries, turkey, and whole grains into your diet can significantly improve sleep quality. Try combining these foods into a bedtime snack, such as oatmeal with milk, bananas, cherries, and almonds. Prioritize sleep-enhancing nutrition and consult a professional if sleep problems persist.
That’s all! If you have any questions or suggestions, let me know by comment below.
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About the Author
Sarojini is our technology director and she write mostly short (technical) and inspirational posts. Not only does she lead Satyam’s development team, but she also brews a mean espresso Indian Coffee —right at her desk and serves it in legit espresso cups. After that she will ask the team to meditate.