A good night's sleep is important for overall health and well-being. If you're struggling with sleep, consider incorporating these seven sleep-friendly foods into your evening routine. These foods contain sleep-promoting nutrients that can help you relax and improve the quality of your rest.
Sweet potatoes
“Shakarkandi, as it is known in India, is another excellent late-night meal option. These minerals are high in potassium, magnesium, and calcium, which have been shown to help soothe nerves and promote quality sleep,” said Functional Nutritionist Madhavi Karmokar Sharma, Certified Diabetes Educator, and Founder of Informed Health.
Almonds
Almonds are a good source of magnesium and provide a small amount of melatonin. A handful of almonds can be a satisfying and sleep-inducing evening snack.
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Greek Yoghourt
Greek yoghourt contains tryptopan, calcium, and magnesium. The combination of these nutrients can contribute to better sleep quality. Opt for plain yoghourt without added sugars for the best benefits.
Oats
Oats are a complex carbohydrate that can help boost serotonin levels, promoting a sense of calmness. A small bowl of oatmeal with a sprinkle of nuts or seeds can make a comforting bedtime snack.
Cherry Juice
Cherries are a natural source of melatonin, the hormone that regulates sleep. Drinking a small glass of cherry juice before bed may help improve sleep duration and quality.
Nutmeg
Nutmeg, also known as Jaayaphal in Hindi, has long been used as a medicinal spice. As per Ms Sharma, it helps to soothe the nerves and release serotonin. It is important to remember that this food should only be used in small quantities. A bit of nutmeg is all you need, and it can be sprinkled over heated milk.
Chamomile Tea
While not a food, chamomile tea is a soothing beverage that can help calm the nervous system. The mild sedative effects of chamomile may promote relaxation and improve sleep.
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Tips for Consumption
- Consume these foods in moderation to avoid discomfort or indigestion.
- Aim to have your evening snack at least an hour before bedtime.
- Consider combining foods for a balanced effect, such as a banana with almond butter or a small serving of turkey with whole grain crackers.
Eating sleep-friendly foods into your evening routine can be a delicious and natural way to support a better night's sleep. Remember that individual responses to foods can vary, so it's essential to pay attention to what works best for you. Also, maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and minimising stimulants before bedtime are also key factors in achieving restful sleep.