Onions, leeks and artichokes give you sound sleep and relieve stress, says research (2024)

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Onions, leeks and artichokes give you sound sleep and relieve stress, says research? ›

A new study suggests prebiotics rich diet contributes to a better night's sleep. You might want to try a leek, onion and artichoke rich diet if you're struggling to sleep due to stress related issues, a first-of-its kind study by University of Colorado Boulder suggests.

Prebiotics. A study last year by the University of Colorado Boulder found that prebiotic fibre, found in foods such as chickpeas, artichokes and leeks, and which feed “good” bacteria in the gut, may improve sleep.

These findings indicate that onion extract containing concentrated cysteine sulfoxides alleviates stress, improves the quality of sleep and promotes smooth transition into sleep.

All you need to do is to simply slice your onion (any kind of onion will do) and store it in a jar. Before going to bed, open this jar and inhale the onion vapours for as long as you can, not overdoing it as to not cause discomfort.

Foods that fight fatigue

Prebiotics: beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, artichokes and leeks.

Onions act like sedatives. Onions are rich in L-tryptophan, a form of amino acid that acts as a natural sedative. It also helps in reducing stress levels which also aids a good sleep.

Ever suffer from heartburn or reflux? Then you better skip the raw onions at your next late-night summer BBQ. Yes, your partner will thank you as you go in for a bedtime kiss—and your body will, too. Onions are known to cause gas, reflux, and bloating—all of which can mess with your sleep.

OnionWhen you're attempting to get some sleep, do not eat raw onion salad. It may generate gas that alters the pressure in your stomach, causing acid to reflux into your throat.

Onions contain more than 25 polyphenol flavonoids, and are also a source of the essential nutrients folate and Vitamin C, which makes them a great addition to your diet to help support good mental health and maintain a positive mood.

Valerian. Valerian is an herbal sleep aid made from the roots and stems of the valerian plant. Limited evidence suggests that taking 300 to 600 milligrams of valerian up to an hour before bedtime can help people fall asleep and improve their sleep quality.

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Results from multiple studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. Of the many valerian species, only the carefully processed roots of the Valeriana officinalis have been widely studied.

Helps you sleep better. One large artichoke has close to 100 milligrams of magnesium, more than 20% of the recommended daily intake. Studies suggest magnesium promotes better sleep, especially if you experience insomnia.

Other foods that may help reduce anxiety

Aim for whole foods, vegetables, fruit, legumes, whole grains, lean meats, and especially fish. Other foods that may help include: turkey and other tryptophan-containing foods, such as eggs, dark chocolate, cheese, pineapple, bananas, oats, and tofu.

Several studies link alliums to a lower risk of heart disease and stroke ( 17 ). While most of these studies have tested onions or garlic, leeks contain several beneficial compounds thought to lower inflammation and protect heart health (18). For instance, the kaempferol in leeks has anti-inflammatory properties.

Packed with beneficial plant compounds

Leeks are a rich source of antioxidants, particularly polyphenols and sulfur compounds. Antioxidants fight oxidation, which damages your cells and contributes to illnesses like diabetes, cancer, and heart disease.

These include edamame, dark leafy greens, carrots, sweet potatoes, mushrooms, bananas, cherries, avocados, pineapples, and mangoes. These foods contain essential minerals like magnesium, potassium, and calcium, which are known to support sleep.

Like tryptophan, the nutrient magnesium is also associated with better quality of sleep. When selecting your dinner vegetable, try adding a leafy green like spinach, which is high in magnesium. Nuts, seeds, avocados and black beans are also magnesium-rich foods.

Plant foods can enhance the production of the sleep hormone melatonin. Legumes, soy, leafy greens and seeds are all rich sources of tryptophan, an amino acid (a building block of protein) that the body uses to make melatonin.