Quality shut-eye helps boost your mood, sharpen your focus, and keep your immune system humming. Unfortunately, many of us are running on fumes instead of dreams, and it shows. While a cozy bedtime routine and a dark, cool room definitely help, your dinner plate plays a bigger role than you might think. Certain foods contain natural compounds that gently nudge your body toward relaxation mode. The good news? Eating for better sleep can be both easy and delicious. We rounded up a few of the best ones that will help you out.
- Milk: A warm glass of milk before bed isn’t just nostalgic, it’s actually science-backed. Milk contains tryptophan and magnesium, nutrients that help your body relax and wind down. The combo of protein and carbs can also keep blood sugar steady overnight, so you’re less likely to wake up at 3AM wondering why you’re suddenly wide awake.
- Walnuts: Small but mighty, walnuts are basically a bedtime multivitamin in snack form. They naturally contain melatonin and tryptophan, both of which support your sleep cycle. Add in magnesium and healthy fats, and you’ve got a crunchy way to calm your nervous system and stay asleep longer.
- Kiwi: This fuzzy little fruit punches way above its weight when it comes to sleep benefits. Kiwi contains serotonin, which helps regulate your sleep-wake cycle and may help you fall asleep faster. Plus, its antioxidants can reduce inflammation that might otherwise interfere with deep, restorative sleep.
- Tart Cherries: Tart cherries are one of the rare foods that naturally contain melatonin. Drinking tart cherry juice or snacking on the fruit may help improve both sleep duration and quality. Bonus: their antioxidants help reduce inflammation, making bedtime a little smoother all around.
- Chamomile Tea: Chamomile tea is basically a warm hug in a mug. It contains an antioxidant called apigenin that binds to receptors in your brain linked to sleepiness. Sip it as part of your wind-down routine to signal to your body that it’s officially lights-out time.
Source: Martha Stewart