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Our dietary choices play a significant role in the quality and duration of our sleep. Certain foods contain specific nutrients which promote restorative sleep, while others can sabotage it. Optimal sleep is vital as it affects our emotional health, cognition, daytime performance, immunity, and physical recovery. Hence, it is essential to be mindful of our dietary choices and their effects on sleep to maintain optimal health.
Can certain foods stop you from sleeping?
When considering a sleep-promoting diet, avoiding certain foods which can hinder our ability to fall and stay asleep is advisable.
1. Caffeine
Caffeine, a well-known stimulant, can disrupt sleep by inhibiting the effects of adenosine, a hormone that promotes deep sleep. As caffeine has a half-life of 5 hours, it is crucial to be mindful of the timing and intake of caffeinated beverages and foods such as coffee, energy drinks, black tea, and chocolate, especially in the evening.
2. Alcohol
As a sedative, alcohol can initially feel like a sleep aid. However, it negatively impacts the quality and duration of our sleep. Alcohol reduces the amount of rapid eye movement (REM) sleep and increases the amount of fragmented sleep we obtain. Hence, we wake up feeling groggy and unrefreshed.
3. Sugar
Promoting healthy sleep is another reason we advocate for reducing the intake of added sugars. When we consume sugar, our blood sugar fluctuates and this fluctuation triggers the release of stress hormones like adrenaline and cortisol, leading to feelings of anxiety, and irritability, and hindering our ability to fall asleep.
4. Greasy and spicy meals
And for some individuals, greasy and spicy meals cause digestive discomfort and trigger heartburn making it challenging to fall asleep. Additionally, foods rich in saturated fats are associated with reduced short-wave sleep, also known as deep sleep. Thus, being mindful of consuming such meals close to bedtime encourages comfortable and restful sleep.
What foods help you to fall asleep?
Scientific studies suggest that specific foods containing beneficial substances such as magnesium, tryptophan, melatonin, and potassium have favourable outcomes for sleep. These nutrients play important roles in inducing relaxation, regulating the sleep-wake cycle, and improving sleep parameters. By incorporating these foods into our regular diet, we can potentially enhance the quality and quantity of our sleep.
What is the best food to eat before bed?
1. At Health Australia Hot Chocolate
We know a good night of sleep starts with a calm mind and relaxed body, and At Health’s Dreamy Bedtime Hot Chocolate has been specifically formulated with a blend of ingredients to promote healthy sleep. With stress-fighting magnesium and ashwagandha, calming passionflower extract and sleep-inducing tryptophan, this dreamy hot chocolate allows you to drift off into a rejuvenating slumber in just a few sips.
2. Mindful Foods Lemon Balm Tea
Mindful Foods Lemon Balm Tea is another excellent choice for inducing a sense of tranquillity and promoting of sleep. Lemon balm enhances the effects of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter known for its calming effects. Whether you prefer to brew a warm cup of tea or prepare a refreshing cold infusion, Mindful Foods' loose-leaf lemon balm tea is a must-have pantry staple for promoting a peaceful rest.
3. Dr. Superfood Tart Cherry Concentrate
Melatonin, a hormone released by the pineal gland in the brain, plays a crucial role in promoting sleep. Dr Superfood’s tart cherry juice concentrate is among the richest dietary sources of melatonin. Researchers have found tart cherry juice significantly improves both sleep duration and quality.
4. Botanika Blends Dreamy Jelly
Tryptophan is another dietary component that improves sleep by supporting serotonin production, a neurotransmitter involved in the regulation of our sleep-wake cycle. Additionally, serotonin serves as a precursor to melatonin. By consuming tryptophan-rich foods, we can provide our bodies with the necessary building blocks for these sleep-promoting chemicals. Botanika Blend's Dreamy Jelly offers a plant-based treat that includes tryptophan and other calming ingredients, making it an ideal dessert to support a peaceful slumber. Healthy sleep never tasted so yummy!
5. Yogi Soothing Caramel Bedtime Tea
Yogi's bedtime tea contains a blend of relaxation-promoting ingredients such as chamomile flower, California poppy and rooibos. Apigenin in chamomile flowers has anxiolytic and calming effects allowing your body to transition into a restful state conducive to healthy sleep. Brew yourself a cuppa of Yogi’s soothing bedtime tea and feel the stress melt away.
6. Mindful Foods Walnuts
For snack lovers looking for a natural dietary source of sleep-inducing melatonin, Mindful Foods organic and activated walnuts are a fantastic choice. These nuts contain the benefits of melatonin and are packed with plant-based omega-3 fatty acids, making them the ultimate brain-healthy snack. Unlike other roasted nuts which risk nutrient loss, Mindful Foods Walnuts are activated, enhancing the bioavailability of nutrients, and preserving their nutritional value.
7. Good Fish Oily Fish
Oily fish varieties like Good Fish salmon, mackerel and sardines are particularly rich sources of omega-3 fatty acids and vitamin D. These nutrients play a key role in the production and regulation of serotonin, a neurotransmitter involved in sleep regulation. By incorporating oily fish into your meals, you can support serotonin production and sleep.
8. Tilda Pure Basmati Rice
High glycaemic foods such as Tilda basmati rice are quickly digested and trigger the release of insulin. The release of insulin helps transport sleep-inducing tryptophan into the brain, resulting in feelings of sleepiness and improving sleep onset.
9. Mareeba Orchards Australian bananas
Bananas are a nutritional powerhouse, and Mareeba Orchards Australian dried bananas are packed with essential sleep-promoting nutrients such as magnesium, tryptophan, and vitamin B6. These dried bananas are made from purely 100% Australian bananas and contain no other additives so you’re only getting the natural goodness from bananas.
10. Lunar Latte unwind
Adaptogens, a class of herbs and plants, are well-known for their potential to promote healthy sleep. They help to regulate the body’s stress response and modulate the production of stress hormones. Nutra Organics lunar latte unwind contains a dreamy blend of traditional adaptogens and floral botanicals designed to help you relax and unwind before bed.
Bedtime tea and soothers
Snacks filled with sleep supporting nutrients
Add these to meals for a good night's sleep
A good night's sleep starts with the foods we choose to fuel our bodies. By being mindful of the foods we consume before bed, we can promote restorative sleep and enjoy its countless benefits.