A good night's sleep does more than help us feel rested the following day. Getting enough good quality sleep allows us to maintain our physical health and support healthy brain function. Unfortunately, according to Healthline, around 50% of seniors have problems getting a good night's rest.
While there are many things you can do to improve your sleep quality, you may not realize that there are foods for restful sleep that you can incorporate into your diet. Not only are these foods good for your health, but they'll help you fall asleep and stay asleep for longer.
This blog will cover the top foods to eat for good sleep. We'll also talk about the ways your diet can affect your sleep quality.
Many people think that only the food and beverages they consume right before bed have an impact on their sleep quality. However, everything you eat throughout the day can affect that night's sleep. Some of the types of foods that have been linked to sleep that are not restorative include:
Additionally, not eating enough protein, carbs, and fat can negatively impact your sleep. The main reason behind this is that these foods affect your body's ability to produce melatonin.
Melatonin is a hormone produced in your brain in response to darkness. It can help with sleep and your circadian rhythm. A few kinds of food that can have an impact on melatonin include:
Swapping out these foods for nutritious sleep foods can help you get on the right track toward a better night's sleep.
Just as foods can negatively impact your melatonin levels, there are healthy sleep meals that can affect it positively. Let's go over some of the best foods you can add to your diet.
Kiwis are a nutritious and low-calorie fruit that can provide you with numerous health benefits. Some of these advantages may include:
You may experience these health effects due to the large amounts of carotenoid antioxidants and fiber kiwis contain. Kiwis may also affect your serotonin levels. Serotonin is another brain chemical that is part of your sleep cycle.
While not a food, tart cherry juice is a great way to give your sleep quality a boost. Tart cherries are rich in various nutrients, such as:
One of the great things about tart cherries is that they contain high levels of melatonin. Drinking tart cherry juice before bed may help you fall asleep better. You might want to mix it with some ginger ale if the taste is too strong for you.
We've all experienced the coma-like state we seem to slip into after having a hearty Thanksgiving dinner. That's often attributed to tryptophan, a nutrient in turkey that can make you feel drowsy. It can also increase your production of melatonin.
Other health benefits of eating turkey may include:
Turkey's protein levels may also make you feel more tired. This may help you sleep more soundly during the night.
Almonds are the perfect thing to snack on during the day. They're filled with nutrients that can reduce your risk of certain health conditions, such as heart disease and type 2 diabetes. Some of the nutrients almonds have that can have a positive impact on your sleep cycle include:
Consuming certain amounts of magnesium can help your sleep quality, especially if you're dealing with insomnia. You can also find high levels of melatonin in almonds like you can with other nuts.
Not all fat is bad and fish is no exception. Many fatty fish contain high levels of vitamin D. Some of these fish include:
Fatty fish also have high levels of omega-3 fatty acids. These nutrients are known for reducing inflammation. The omega-3 fatty acids combined with vitamin D make the perfect solution for helping you sleep.
White and brown rice are commonly used as starches for many meals. The only difference between the two is white rice has had its germ and bran removed. This makes it lower in antioxidants and nutrients than brown rice.
Even with that in mind, white rice contains a good amount of different minerals and vitamins. It's high in carbs, which is perfect for improving your sleep quality.
Sleep deprivation can affect your mental and physical well-being. It's important to know what foods can harm your sleep cycle so you can remove them from your diet or consume minimal amounts.
Many people know that caffeinated beverages, like coffee and soda, can keep you up at night if consumed late in the day. Several foods contain caffeine, such as:
Spicy foods can keep you up at night since they can cause indigestion and worsen your heartburn symptoms. The side effects of eating spicy foods may worsen when you lie down to go to sleep. This could lead to sleep disturbances and keep you awake.
Eating very spicy foods, such as chili peppers, can increase your surface body and core temperature. While this effect is temporary, it may impact your sleep.
One of the things we love about the diet for good sleep is that it doesn't just help your sleep quality. Many of these foods help multiple aspects of your health. Not only will you be sleeping better at night, but you'll also be healthier.
At Carroll Place Assisted Living, we put the health and happiness of our residents at the forefront. We work with highly trained chefs and dieticians to create comprehensive meal plans that address every aspect of our resident's wellness. Contact our office to book a tour of our community in Carroll, OH, and learn more about our culinary options.