Have you ever spent a nearly sleepless night because you couldn’t drift off to dreamland? It’s frustrating, but a common problem. The reasons for insomnia vary. Health conditions, like sleep apnea, and mental health issues, like stress and worry can be the cause. Still, the outcome is the same, fatigue and frustration. Insomnia can also become a vicious cycle because you anticipate not falling asleep and it becomes a self-fulfilling prophecy.
Since undiagnosed health conditions and even medications can cause insomnia, check with your healthcare provider if you have persistent insomnia and make sure there’s not a medical reason for your sleep problems. Then consider other factors, like diet, lifestyle, and diet.
There’s no food that can magically help you get a good night’s sleep. Eating a nutrient-dense diet is your best bet, there are some foods that may help you combat insomnia. Eating a healthy diet and limiting caffeine are two science-backed steps you can take to improve sleep quality. However, there are certain foods that help you drift off to sleep faster.
Pumpkin Seeds
Pumpkin seeds contain substantial quantities of tryptophan, an amino acid that your body uses to make serotonin, a neurotransmitter that helps you fall asleep. These tasty seeds that most people eat roasted are also rich in zinc, a mineral that helps your body convert tryptophan to serotonin. Your brain then uses serotonin to build the sleep hormone melatonin.
There is a drawback though. Tryptophan has a hard time making it across the blood-brain barrier where you can get the sleep-inducing benefits. That’s because other amino acids compete with it for entry into the brain.
One way to help tryptophan get across the blood-brain barrier is to consume tryptophan sources, like pumpkin seeds, with carbohydrates. For example, you could sprinkle pumpkin seeds on a bowl of oatmeal and add a little honey to help get the tryptophan from the pumpkin seeds across the blood-brain barrier. By the way pumpkin seeds are delicious in a bowl of steel-cut oats.
Kiwifruit
Kiwifruit might not sound like the most likely candidate for helping you sleep, but you might be surprised. In one study, participants ate 2 kiwifruits 60 minutes before bedtime for a month. After 4 weeks of this routine, measures of sleep had improved in the subjects. The subjects fell asleep faster and woke up less during the night. They also slept longer.
Why would kiwi improve sleep? Kiwi is a rich source of vitamin C and antioxidants. Some studies link a diet low in antioxidants with sleep disturbances.
What explains the possible benefits of kiwi for sleep? There are a couple of characteristics of the fruit that may make it a strong sleep-promoting food: its high antioxidant levels and its tryptophan content. There may be other components of kiwifruit that are effective for sleep too. Scientists are still exploring the reasons the refreshing kiwi improves sleep.
Tart Cherries
Another fruit with a hint of tart and a hint of sweet that may help you slumber better and it’s tart cherries. You may have heard ingredients in tart cherries lower the risk of gout, but they may also help you sleep better. One study found that drinking tart cherry juice improved measures of sleep quality in older adults suffering from chronic insomnia. In particular, the subjects who drank tart cherry juice fell asleep faster than those who drank a placebo drink.
Scientists aren’t sure why tart cherry juice improves sleep. However, tart cherries contain the sleep hormone melatonin. Plus, tart cherries are high in rich compounds called proanthocyanidins that the human body can convert to tryptophan to make serotonin. If you drink tart cherry juice, look for a brand with no added sugar.
Fiber-rich Foods
Most people get only about half the amount of fiber their body needs for optimal health. Adding more fiber-rich foods to your plate could also help you get a better night’s sleep. One study found that eating more sugar, saturated fat, and less fiber was linked with less slow wave sleep, the most restorative kind.
The research also showed that people who consumed more sugar awakened more often during the night. So, upgrade the quality of your diet and choose whole, fiber-rich foods. Since plants contain fiber, adding more vegetables, fruits, whole grains, nuts, and seeds to your diet could help you grab some must-needed shut-eye.
Hummus
Hummus is a creamy spread made from pureed chickpeas, extra-virgin olive oil, tahini, lemon juice, and garlic. Beyond its smooth, satisfying taste, a little hummus before bedtime could help you drift off to sleep faster.
Chickpeas are rich in three key components that help boost sleep–tryptophan and two B-vitamins, folate and vitamin B6. Tryptophan is the precursor to serotonin, while B-vitamins help properly set your internal biological clock for better sleep. Try dipping raw vegetables into hummus and you’ll enjoy a tasty bedtime snack and extra fiber too.
The Bottom Line
Don’t count on a single food to help you fall asleep faster. Practice good sleep hygiene too. Make sure you’re eating a nutrient-rich diet and avoiding caffeine after early afternoon. Foods high in sugar and refined carbohydrates can also keep you awake by causing blood sugar swings that trigger nighttime awakenings.
References:
- Hartmann E (1982). “Effects of L-tryptophan on sleepiness and on sleep”. Journal of Psychiatric Research17 (2): 107-13.
- Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169-74. PMID: 21669584.
- Pigeon WR, Carr M, Gorman C, Perlis ML. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. J Med Food. 2010;13(3):579-583. doi:10.1089/jmf.2009.0096.
- American Academy of Sleep Medicine. “What you eat can influence how you sleep: Daily intake of fiber, saturated fat and sugar may impact sleep quality.” ScienceDaily. ScienceDaily, 14 January 2016. sciencedaily.com/releases/2016/01/160114213443.htm
- org. “14 Foods That Can Help You Sleep”
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