Eric Suni Staff Writer
Eric Suni
Staff Writer
Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.
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Up-to-Date
Table of Contents
Table of Contents
- Why Specific Foods Can Affect Sleep
- Kiwi
- Tart Cherries
- Malted Milk
- Fatty Fish
- Nuts
- Rice
- Diet and Sleep: The Big Picture
Key Takeaways
- Certain foods and drinks can promote better sleep by providing nutrients essential to sleep.
- Foods like kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep.
- Avoiding caffeine, alcohol, and heavy meals before bedtime is essential for maintaining healthy sleep patterns.
- Diet and sleep are complex, and a healthy diet will not benefit your sleep if you have poor bedtime habits.
Whether it’s a jolt after a cup of coffee or drowsiness after Thanksgiving dinner, most people have personally experienced how food and drinks can affect their energy and alertness.
Researchers, including nutritionists and sleep experts, have conducted different types of studies to try to discover the best foods for sleep. While this research provides important clues, it’s not conclusive.
Both diet and sleep are complex, which means there’s no silver bullet or single food that is guaranteed to help with sleep. However, there are some foods and drinks that may make it easier to get a great night’s sleep.
Why Specific Foods Can Affect Sleep
There are indications that certain foods can make you sleepy or promote better sleep. Sometimes this is based on a particular research study and in other cases on the underlying nutritional components of the food or drink Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .
That said, the range of varieties of cultivars of most foods means that their nutrient profile can be inconsistent. For example, some varieties of red grapes Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source have high levels of melatonin while others have virtually none. Climate and growing conditions may further alter the nutrients in any particular food product.
Dietary choices affect more than just energy and sleepiness; they can play a major role in things like weight, cardiovascular health, and blood sugar levels just to name a few. For that reason, it’s best to consult with a doctor or dietician before making significant changes to your daily diet. Doing so helps ensure that your food choices support not just your sleep but all of your other health priorities as well.
Kiwi
The kiwi or kiwifruit is a small, oval-shaped fruit popularly associated with New Zealand even though it is grown in numerous countries. There are both green and gold varieties, but green kiwis are produced in greater numbers.
Kiwifruit possess numerous vitamins and minerals Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , most notably vitamins C and E as well as potassium and folate.
Some research has found that eating kiwi can improve sleep Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.
It is not known for sure why kiwis may help with sleep, but researchers believe that it could relate to their antioxidant properties, ability to address folate deficiencies, and/or high concentration of serotonin.
Tart Cherries
As the name indicates, tart cherries have a distinct flavor from sweet cherries. Sometimes called sour cherries, these include cultivars like Richmond, Montmorency, and English morello. They may be sold whole or as a tart cherry juice.
Several studies have found sleep benefits Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source for people who drink tart cherry juice. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.
These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep. Tart cherries may also have an antioxidant effect that is conducive to sleep.
Malted Milk
Malted milk is made by combining milk and a specially formulated powder that contains primarily wheat flour, malted wheat, and malted barley along with sugar and an assortment of vitamins. It is popularly known as Horlick’s, the name of a popular brand of malted milk powder.
In the past, small studies found that malted milk before bed reduced sleep interruptions Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . The explanation for these benefits is uncertain but may have to do with the B and D vitamins in malted milk.
Milk itself contains melatonin, and some milk products are melatonin-enriched. When cows are milked at night, their milk has more melatonin, and this milk may be useful Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source in providing a natural source of the sleep-producing hormone.
Fatty Fish
A research study found that fatty fish may be a good food for better sleep Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source . The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning.
Researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin. This study focused particularly on fish consumption during winter months when vitamin D levels tend to be lower.
Nuts
Nuts like almonds, walnuts Trusted Source ElsevierElsevier is a publishing company that aims to help researchers and health care professionals advance science and improve health outcomes for the benefit of society.View Source , pistachios, and cashews are often considered to be a good food for sleep. Though the exact amounts can vary, nuts contain melatonin as well as minerals like magnesium and zinc that are essential to a range of bodily processes. In a clinical trial using supplements, it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source get better sleep.
Rice
Studies of carbohydrate intake and sleep have had mixed results overall, but some evidence connects rice consumption with improved sleep.
A study of adults in Japan Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source found that those who regularly ate rice reported better sleep than those who ate more bread or noodles. This study only identified an association and cannot demonstrate causality, but it supports prior research that showed that eating foods with a high glycemic index around four hours before bedtime helped with falling asleep Trusted Source Oxford Academic Journals (OUP)OUP publishes the highest quality journals and delivers this research to the widest possible audience.View Source .
At the same time, sugary beverages and sweets have been tied to worse sleep Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , so it appears that not all carbohydrates and high glycemic index foods are created equal. Additional research is necessary to fully identify the sleep-related effects of different carbohydrates.
The impact of carbohydrates on sleep may be influenced by what is consumed with them. For example, a combination of a moderate amount of protein that has tryptophan, a sleep-promoting amino acid, and carbohydrates may make it easier Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source for the tryptophan to reach the brain. Turkey is an example of a protein with high levels of tryptophan Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .
Diet and Sleep: The Big Picture
With as many as 35% of American adults suffering from symptoms of insomnia, it’s understandable that there’s a strong desire to take advantage of food and drinks for better sleep. But sleep is a complicated process affected by many things including mental health, light exposure, and underlying physical issues.
Diet is also multifaceted. Individuals can have distinct reactions to different diets, making it hard to generalize about the perfect diet for everyone. Because of these factors, it’s hard to design research studies that provide conclusive answers about the optimal food for sleep.
Given the complexity of diet and sleep, for many people it may be more meaningful to focus on the big picture — healthy sleep and diet habits — rather than on individual foods and drinks.
Nutritionists recommend eating a balanced and consistent diet Trusted Source Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.View Source that is made up mostly of vegetables and fruits. Properly designed, such a diet provides stable sources of essential vitamins and minerals, including those that can promote sleep. An example of this type of diet, the Mediterranean Diet Trusted Source Medline PlusMedlinePlus is an online health information resource for patients and their families and friends.View Source , has been associated with heart health as well as with better sleep Trusted Source National Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source .
Many principles of a balanced and consistent diet go hand-in-hand with general tips for avoiding sleep disruptions related to food and drink:
- Limit caffeine intake, especially in the afternoon or evening when its stimulant effects can keep you up at night.
- Moderate alcohol consumption since it can throw off your sleep cycles even if it makes you sleepy at first.
- Try not to eat too late so that you aren’t still digesting at bedtime and are at less risk of acid reflux. Be especially careful with spicy and fatty foods late in the evening.
Sleep Hygiene
Your sleep environment and daily routines, known collectively as sleep hygiene, play a critical role in your ability to sleep well. A healthy sleep environment entails finding the best mattress, pillows, sheets, and decor to promote restful sleep.
While some foods may help with sleep in general, they are less likely to be effective if you have poor sleep hygiene. For example, if your bedroom is noisy and bright or if you use electronic devices in bed, it may suppress your body’s melatonin production and counteract the benefits of sleep-promoting food.
Reviewing your current sleep hygiene practices can be a starting point for sleeping better, and since it involves considering your daytime and pre-bed routines, this review may offer an opportunity to incorporate foods that are good for sleep into an overall plan to get more consistent and replenishing rest.
Written By
Eric Suni,Staff Writer
Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.
Dr. Vyas is a pediatrician and founder of Sleepless in NOLA. She specializes in helping parents establish healthy sleep habits for children.
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As an expert in sleep science and wellness, I bring a wealth of knowledge and experience to guide individuals in achieving optimal sleep quality. With a background spanning over a decade as a science writer and information specialist for the National Cancer Institute, I have delved into various aspects of health, including sleep health.
My commitment to accuracy and objectivity is demonstrated by the fact-checking process implemented by the Sleep Foundation editorial team. The team, including medical experts and practitioners, rigorously evaluates every article to ensure information is factual, up-to-date, and unbiased. Reputable sources such as peer-reviewed journals, government reports, and interviews with credentialed medical experts form the basis of the content.
Now, let's delve into the key concepts highlighted in the provided article:
1. Why Specific Foods Can Affect Sleep
Key Takeaways:
- Certain foods and drinks can promote better sleep by providing essential nutrients.
- Foods like kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep.
- Caffeine, alcohol, and heavy meals before bedtime should be avoided for healthy sleep patterns.
2. Kiwi
Key Information:
- Kiwi is a small, oval-shaped fruit associated with New Zealand.
- Contains essential vitamins and minerals, including vitamins C and E, potassium, and folate.
- Research suggests that eating kiwi may improve sleep quality, possibly due to antioxidant properties, folate, and serotonin concentration.
3. Tart Cherries
Key Information:
- Tart cherries, distinct from sweet cherries, may include cultivars like Richmond and Montmorency.
- Drinking tart cherry juice has been associated with increased total sleep time and higher sleep efficiency.
- Tart cherries may contain above-average concentrations of melatonin, promoting circadian rhythm and healthy sleep.
4. Malted Milk
Key Information:
- Malted milk is a combination of milk and a powder containing wheat flour, malted wheat, malted barley, sugar, and vitamins.
- Small studies suggest that malted milk before bed may reduce sleep interruptions, potentially attributed to B and D vitamins.
5. Fatty Fish
Key Information:
- Research indicates that consuming fatty fish, like salmon, may lead to better overall sleep and improved daytime functioning.
- Fatty fish provides vitamin D and omega-3 fatty acids, influencing serotonin regulation and sleep.
6. Nuts
Key Information:
- Nuts, including almonds, walnuts, pistachios, and cashews, are considered good for sleep.
- Nuts contain melatonin and minerals like magnesium and zinc, essential for various bodily processes and improving sleep.
7. Rice
Key Information:
- Studies suggest a potential connection between rice consumption and improved sleep, especially compared to bread or noodles.
- Carbohydrates with a high glycemic index, like rice, consumed around four hours before bedtime, may aid in falling asleep.
8. Diet and Sleep: The Big Picture
Key Takeaways:
- Sleep is a complex process influenced by various factors, including diet, mental health, light exposure, and physical issues.
- General tips for maintaining healthy sleep patterns include limiting caffeine and alcohol intake, avoiding heavy meals before bedtime, and adopting a balanced and consistent diet.
9. Sleep Hygiene
Key Information:
- Sleep hygiene involves creating a conducive sleep environment, including choosing the right mattress, pillows, sheets, and decor.
- While certain foods may aid sleep, their effectiveness can be compromised by poor sleep hygiene practices, such as a noisy or bright bedroom.
In conclusion, understanding the relationship between specific foods and sleep, considering the broader context of overall sleep hygiene and health, is essential for promoting restful and rejuvenating sleep.
