When stress levels are high and your to-do list is long, getting quality sleep may seem like an elusive goal. Deep sleep quality can be your secret weapon for feeling refreshed and energized during the day.
Once you get six to eight hours of sleep, depending on how much your body needs to fully recharge, you’ll find it easy to get more done during the day.
If you’re struggling with your sleep patterns or just looking for some help to sleep better, try eating one or more superfoods an hour before bed.
Also, drink at least eight ounces of water to make sure you’re hydrated.
The following are the top 10 superfoods to help you get a good night’s rest every night: bananas, peanut butter, kale, almonds, walnuts, oranges, red tomatoes, broccoli sprouts, carrots, and Greek yogurt.
Top 10 Superfoods to Sleep Well at Night
The following superfoods will help you rest better at night, sleeping deeper than ever before.
1. Bananas are the perfect bedtime snack
Bananas are high in potassium and magnesium, making them perfect for your body before you hit the hay.
This fruit also provides your body with vitamins B6 and B12, which help to promote healthy brain function while you sleep.
Besides the B vitamins, they’re also rich in tryptophan and potassium. Tryptophan is a sleep-inducing amino acid while potassium is a mineral that acts as a natural muscle relaxant.
2. Peanut butter’s surprising benefit
A generous spread of peanut butter on anything you like with it will provide your body with tryptophan.
What is tryptophan? It is a chemical compound found in nuts and seeds that helps the brain produce serotonin, a hormone that lifts your mood and helps you sleep better.
3. Kale is a natural sleep aid
Sleep soundly at night with kale. It sounds strange, but it works. As a natural sleep aid, a handful of organic kale is a great way to help you fall asleep.
It’s a perfect balance of sleep-inducing ingredients, including magnesium. Wake up refreshed and ready to tackle the day.
Kale restores your natural sleep rhythm by reducing levels of cortisol while increasing levels of melatonin.
4. Get your zzzs with a simple almond snack
Almonds are a great snack option for those watching their weight and can also help you sleep better at night. They’re easy to incorporate into any diet plan.
They contain two essential ingredients to help you sleep well: melatonin and magnesium.
5. Sleep better tonight with a handful of walnuts
Walnuts are a good source of tryptophan. This amino acid produces serotonin, a mood-enhancing hormone, and melatonin, a sleep-enhancing hormone in the body.
6. Fry tomatoes with holy basil for a delicious snack
Red tomatoes are delicious, healthy, and packed with lycopene. Lycopene offers the wonderful benefit of helping you stay asleep all night long.
While it’s fine to just eat raw tomatoes, you could also try frying tomatoes in healthy oil and sprinkle them with basil.
The heat and fat improve the ingestion of lycopene. Holy basil(Ocimum tenuiflorum) is recommended in Ayurvedic medicine to alleviate depression because of its effects on calming the mind by reducing cortisol.
7. Rebalance your circadian rhythm with broccoli sprouts
Broccoli sprouts can help improve your sleep quality. Sulforaphane is an antioxidant and anti-inflammatory that is found in broccoli sprouts, which could have contributed to maintaining a better circadian rhythm.
Sulforaphane is also a chemical that inhibits an enzyme that breaks down the neurotransmitter’s serotonin and melatonin in the brain.
These neurotransmitters control our mood and depression, so by inhibiting their breakdown, we can feel more energized and happier. Broccoli sprouts also contain phenols which are compounds that could help improve
8. Sleep more soundly with crunchy carrots
Carrots are an easy way to get more alpha-carotene into your diet. Whether you’re looking for a dessert, side dish, or a snack to make a healthy dinner more fulfilling, carrots are the way to go.
They are an easy way to help you sleep more soundly. It doesn’t matter how you like your carrots–fresh, packed, canned, or juiced–all these variations are effective sources of carotenoid.
9. Edamame’s little-known sleep-inducing properties
Edamame is a staple in Asian cuisine, and its popularity has been growing in North America. These natural soybeans contain tryptophan, an essential amino acid that helps promote sleep and relaxation.
And the best part: they’re easy to cook with! You can enjoy soybeans straight from the pod or transform them into an incredible-tasting side dish.
10. Sleep like a baby with delicious Greek yogurt
Greek yogurt is a thick, creamy, and rich dairy product that has been a staple in Greek diets for centuries. The product is often made from cow or goat milk and has high protein content.
Sleep well with Greek yogurt’s decadent flavor and satisfyingly thick texture. With just one tablespoon, you’ll get all the protein, calcium, and vitamin B12 that you need. Plus, Greek yogurt has no artificial sweeteners or preservatives.
Honorary Mention
If you don’t have time for dinner or a late-night snack, you can also eat certain fruits to improve sleep quality. Two in particular that can help you sleep better are oranges and kiwi.
1. Oranges are rich in antioxidants and vitamins
Oranges are the perfect way to get a better night’s sleep! With their powerful antioxidant properties, their vitamin C, B6, and A content, and their sleep-inducing qualities, you can’t go wrong by eating some oranges before going to bed.
This fruit can also increase the level of melatonin in your body, raising it as much as 47 percent. The B vitamins reduce anxiety or depression by synthesizing GABA, which is a sleep-inducing brain neurotransmitter, as well as serotonin and dopamine.
2. Kiwi is the perfect low-calorie snack before bedtime
Kiwis are a fruit native to New Zealand. They are the perfect snack for people who didn’t have time for dinner but want to sleep better at night.
Unlike other superfoods, kiwifruit is low in calories, low in sodium, and high in fiber. Plus it contains vitamin C, B vitamins, potassium, and more. Simply pop a kiwi into your mouth before bedtime for an easy way to get a better night’s sleep.
Final Thoughts
In the modern world, it’s no secret that sleep has been sacrificed for productivity. This has resulted in people succumbing to cognitive and physical issues arising from sleep deprivation. In desperation, they may turn to habit-forming sleeping pills to fall asleep.
But what if there was a simple way to fall asleep?
As outlined in this article, there are many foods that can help you sleep better–but, unfortunately, their sleep-enhancing qualities are little known.
If you want to sleep better, pick a few favorite superfoods to eat before bedtime. Alternatively, you could try a different superfood every night for variety.
Besides deciding on a single superfood, some can be combined as well for increased potency; for example, bananas and peanut butter. While either eating bananas or peanut butter alone will help you sleep better, combining them will work wonders.
All the superfoods mentioned are some of the most-consumed foods in a healthy diet, but many people are unaware that they can also help them sleep better.
However, the common foods listed here are loaded with essential soporific nutrients, ranging from tryptophan to vitamins that calm nerves and minerals that relax muscles.
