We humans spend roughly one-third of our lives sleeping. High-quality sleep energizes us during the daytime while repairing and detoxifying our bodies at night. So have you ever wondered which foods promote better sleep?
1. Kiwi
Research has found that foods rich in serotonin, such as kiwi, can help accelerate falling asleep and improve sleep quality.Serotonin is a neurotransmitter that regulates sleep, mood, and emotional stability.
Serotonin primarily exists in animals’ gastrointestinal tract and central nervous system, including humans.
A 2023 study published in Nutrients had 15 national team athletes participate in an experiment involving the consumption of kiwi. The athletes ate two kiwis one hour before bedtime each night for four consecutive weeks. The results revealed that they not only slept better with fewer nighttime awakenings but also experienced faster recovery after training.
Earlier studies have also confirmed the benefits of consuming kiwi before bedtime. In one study, 24 individuals with insomnia consumed two kiwis one hour before sleep every day for four weeks. The results showed an increase in total sleep time and sleep efficiency measured using an activity monitor, along with a decrease in the time it took to fall asleep and the time spent awake after falling asleep.
Another experiment found that consuming kiwi was more effective in improving sleep quality and daytime performance compared to eating pears before bedtime.
2. Tart Cherry Juice
Melatonin plays a role in helping people fall asleep and regulating the biological clock. It is primarily secreted by the pineal gland but can also be supplemented through food. Foods rich in melatonin include sour cherries, tomatoes, strawberries, almonds, walnuts, milk, etc.
Scientists have conducted multiple experiments to study the sleep-inducing components of tart cherry juice. One study found that drinking tart cherry juice for seven consecutive days may have several positive effects on sleep. Participants in the trial experienced a significant increase in total sleep time and sleep efficiency, along with a notable rise in melatonin levels in their urine samples.
3. Tomato
Tomatoes are also a food rich in melatonin, especially beefsteak tomatoes, which have higher melatonin content.In one experiment, postmenopausal women with sleep problems were randomly divided into two groups. One group consumed 250 grams of beefsteak tomatoes (about two large tomatoes) two hours before bedtime, while the other group did not consume tomatoes. This dietary pattern was maintained for eight weeks, with almost no other dietary differences between the groups. The study’s results showed that women’s sleep quality in the tomato group significantly improved. As the experiment continued, those who ate tomatoes experienced ongoing improvements in their sleep. Additionally, the metabolites of melatonin in their urine increased 10-fold. This research suggests that melatonin levels in the body can be regulated through food, improving sleep quality.
4. Deep-Sea Fish
Including deep-sea fish in our dinner can lead to exceptionally restful nights of sleep, thanks to omega-3 unsaturated fatty acids. Consuming an adequate amount of omega-3 has anti-inflammatory effects and helps improve various chronic conditions.Research indicates that a diet lacking in omega-3 unsaturated fatty acids can affect melatonin and physiological rhythm functions, disrupting sleep.
A study focusing on healthy children reported that higher levels of DHA (an omega-3 unsaturated fatty acid) in their blood were associated with better sleep. Significant intergroup differences were observed in a subsequent randomized controlled trial involving DHA supplementation (600 milligrams daily for 16 weeks). Children taking DHA supplements experienced an average increase of 58 minutes in their sleep duration compared to the placebo group. Additionally, the DHA group had reduced nighttime awakenings, both in frequency and duration, relative to the placebo group.
5. Milk and Cheese
Milk is rich in tryptophan, a precursor for synthesizing serotonin and melatonin in the body. Tryptophan is an essential amino acid that the body cannot produce on its own and must be obtained from food. Milk also contains melatonin.One clinical trial published in the American Journal of Clinical Nutrition showed that consuming dairy products rich in alpha-lactalbumin before bedtime can lead to feeling more refreshed upon waking in the morning, possibly indicating improved sleep quality. Tryptophan is an essential component of alpha-lactalbumin. Furthermore, the research showed that supplementing with alpha-lactalbumin from dairy products can enhance the brain’s utilization of tryptophan. Participants with preexisting sleep issues reported a more noticeable improvement in their morning states after consuming alpha-lactalbumin-rich dairy products.
Other studies have suggested that cheese may have particular sleep-inducing properties. Compared to consuming acidic milk, older individuals who consumed fermented cheese experienced greater improvements in sleep, although the difference was not very pronounced.
