When we are not getting enough sleep, it can have negative consequences on both our body and mind. Eventually, lack of sleep does more than just make us tired; it leaves us drained, foggy, and irritable, and it can increase the risk for serious health issues in the longer run. The good thing, however, is that it’s never too late to start forming better sleeping habits and getting your life back on track. Nowadays, most of us tend to follow strict schedules packed with a bunch of commitments, and sadly, 24 hours aren’t always enough to have everything done, so we tend to start cutting corners, and sleep is usually the first thing we cross off the list of our priorities. Between our jobs, our families, and our screens, it’s easy to stay up a little too late or drag ourselves out of bed a little too early. While these things are important, cutting corners on sleep consistently eventually alters how both our body and brain operate, even if we are not really aware of it until we are running on empty. So, how do we know we are running low on sleep? The most common signs are irritability, mood changes, or problems concentrating. Most times, sleep deprivation is also visible when we look ourselves in the mirror and notice dark circles or puffiness under our eyes. While each individual is different when it comes to the hours of sleep they actually need in order to get through the day, the widely accepted rule says teenagers need between 8 and 10 hours of sleep daily, while adults need 7 to 9. Senior need 7 to 8 hours of sleep each night.
A great way to determine your personal “sweet spot” when it comes to the hours you need to sleep each night is to pay attention how you are feeling the next day based on the hours you get to sleep the previous night.
According to the Centers for Disease Control and Prevention, lack of sleep affects almost every part of our body, including the hormones that help regulate hunger and metabolism. This is the reason we always feel like having junk food when we’re tired. Prolonged deprivation of sleep is associated with more severe medical conditions like heart disease, hypertension, and diabetes. Sleep deprivation also affects our mental well-being. It is difficult to handle situations like anxiety when mentally exhausted because our brain has not had a chance to reboot.
Sleep is like a restoration project for the body. When you’re asleep, your body is hard at work. Your system is busy repairing muscles, balancing your hormones, and even “cleaning” waste from your brain. Sleep is also one of the best ways to combat stress. Sleep helps you keep your cortisol levels under control. When you’re well-rested, you’re able to handle the next day.
If you are having trouble getting a good night sleep, the good thing is that even slight changes to your routine can make a great difference.
For example, you can try going to bed at the same time each night, keep your room temperature cool, and keep your room dark. It’s also a good idea to put your phone away some time before going to sleep, avoid that late-night cup of coffee or a glass of alcohol, and get some physical activity during the day. If all this fails, then maybe it’s time to consult a medical professional who can give you useful advice and even medications.
At the end of the day, when you finally decide to prioritize your sleep, you are not just going to start the morning fresh and energized, but you will also help your heart, your brain, and your mood.
No matter your age, once you decide sleep becomes a non-negotiable part of your routine, you’ll start to feel real difference in your energy and focus.
The choice of food is also important when it comes to good-night sleep that comes without disruptions. Some foods help you sleep better, while others will just leave you lying awake all night.
So let’s take a closer look at the foods than can help facilitate your sleep.
1. Turkey
Turkey is an excellent source of lean protein; however, it is more famous for containing tryptophan, an essential amino acid that is used by your body to produce serotonin and melatonin—two of the most important chemicals that are used to regulate your mood as well as your sleep-wake cycles. Once in the brain, tryptophan helps increase the production of serotonin, which is then converted to melatonin, the hormone that tells your body it’s time to sleep.
Of course, consuming a slice of turkey won’t be enough, because tryptophan works best when paired with carbs which enable amino acids to get to your brain more effectively, as explained by Sleep Foundation.
2. Almonds
Almonds are a nutrient-rich snack that can, in fact, do a lot to ensure a good night’s rest. Almonds are rich in magnesium, which is good for relaxing the muscles and regulating the body’s internal clock. With just a single serving of almonds, which is one ounce, you are assured of 77 mg of magnesium, which can do a lot for the quality of your sleep.
In addition to that, almonds are a natural source of melatonin, the hormone that regulates the body’s sleep-wake cycle, as well as healthy fats, which are good for you anyway. Almonds are low in sugar, so they do not cause a rapid increase in energy, making them a perfect snack to ensure a good night’s rest.
3. Kiwi
Kiwi make for a great healthy snack because they are low in calories. But did you know that they’re also good for a good night’s sleep? Just like almonds, kiwi contain serotonin, the chemical that regulates the sleep-wake cycle and kickstarts melatonin production. On top of that, they are also rich in antioxidants and vitamin C.
4. Chamomile Tea
Chamomile tea is a classic for a reason. This tea contains an antioxidant called apigenin. This antioxidant binds to specific receptors in your brain that make you relax a little bit and feel drowsy. Because of this, chamomile tea is the best solution for anyone who wants to relax or needs a solution to deal with insomnia without grabbing the pills.
5. Fatty Fish
Fatty fish like salmon, trout, and mackerel are packed with vitamin D and omega-3 fatty acids which may help regulate serotonin levels and support better sleep.
6. Tart Cherry Juice
Tart cherry juice is yet another natural source of melatonin. Consuming some of the juice before going to bed can ensure that you are asleep for a longer time, as well as improve the quality of your sleep. In fact, research indicates that the juice can even ensure that you fall asleep a little more comfortably when your head hits the pillow.
7. White Rice
White rice has a high glycemic index, which can also help you fall asleep faster, as it allows tryptophan to enter your brain easily. Having some of this an hour before you go to bed can help you fall asleep faster and even improve your sleep quality.
8. Passionflower Tea
The flavonoid antioxidants found in passionflower tea are natural relaxants that can aid your body in getting into a healthy sleeping routine. The relaxing effect of passionflower tea can take the edge off any stress or anxiety you may be feeling, making it much easier to fall asleep.
9. Dairy Products
Dairy products, including milk and yogurt, are good sources of tryptophan, the amino acid that your body needs in order to create serotonin and melatonin, the “dynamic duo” for controlling your sleep.
Having some dairy products in your evening meal, especially if you’ve had some exercise during the day, can really help your body relax, which makes it much easier to fall into a deep sleep that rejuvenates your body.
10. Bananas
Think of bananas as of nature’s own little relaxation kit. They’re chock-full of magnesium and potassium, which are two minerals that do all the hard work for you when it comes to relaxing your muscles and soothing your nervous system.
Having a banana in the evening is a great way to help your body relax on a physical level, which means that falling asleep is easy, and staying asleep until your alarm goes off is even easier.
11. Oatmeal
When we turn to a comforting meal, it’s not unlikely that we choose oatmeal, since it’s high in carbs and fiber that can cause sleepiness if consumed before going to bed. Also, it contains melatonin, which we already mentioned is what helps us fall asleep.
12. Seeds
Pumpkin seeds, sesame seeds, and sunflower seeds are like little magnesium powerhouse. Magnesium is also known as the “relaxation mineral” that helps the muscles release tension and reminds your nervous system that it’s time to chill.
Having seeds as part of your nightly routine, maybe soaked in yoghurt or just as a snack, can help you relax and have a better sleep.
13. Peanuts
Peanuts are an excellent source of niacin and folate, two nutrients essential for the production of serotonin. So, if you want your body to “switch gears” and starts preparing for sleep, have some peanuts before going to bed, you won’t regret it.
14. Walnuts
When you think of an “all-in-one” snack for a good night sleep, think walnuts. Not only they are naturally melatonin-rich, but they also have good fats and antioxidants that are beneficial for the brain.
Food to Avoid for a Good Night’s Sleep
Sleep Foundation reminds us that besides the foods mentioned above, which facilitate our sleep, there are also foods to avoid if we have troubles sleeping.
Caffeine is a no-brainer, and I guess that’s something we are all aware of but there are also other foods that affect our sleep as much as the caffeine.
1. Coffee (of course), strong tea, and energy drinks
Coffee is at the top of the list for sleep disruptors because caffeine suppresses sleep pressure even six hours before bedtime. But caffeine is not just in coffee. It is also found in tea, energy drinks, and sweet treats such as tiramisu. However, as metabolism is genetically determined, all caffeine products should be avoided in the late afternoons to prevent fragmented sleep, morning grogginess, and caffeine dependency.
2. Chocolate and cocoa desserts
Chocolate masks stimulants behind a comforting reputation. Cocoa contains caffeine and theobromine, which can trigger alertness, especially in dark chocolate. Beyond stimulation, chocolate’s fat and sugar can cause nighttime reflux and indigestion. To ensure deeper rest, treat chocolate like coffee and avoid it in the hours before bedtime.
3. Alcohol before bed
Alcohol is a deceptive sleep aid that trades quick sedation for shallow, fragmented rest. While it speeds up sleep onset, it disrupts sleep architecture, suppresses REM, and worsens snoring or reflux. This “nightcap” often leads to 2 a.m. wakefulness and morning grogginess, creating a cycle of caffeine dependency the next day.
4. Spicy dishes and chili-heavy takeaways
Spicy foods have a tendency to interrupt sleep because they cause heartburn and indigestion, especially when you sleep on your back. In addition, capsaicin increases the human body’s temperature, which is contrary to the natural processes of heat loss for sleeping. This has the effect of forcing the human body to digest the meal and control its heat at the same time.
5. Sugary desserts
Sugary desserts can interfere with sleep because they cause blood glucose levels to spike and provide large amounts of saturated fat and refined flours. The effects of this are lighter sleep and more awakenings. While ice cream or cake may be tempting, a midnight dessert means an exhausting morning.
6. White bread, sugary cereals, refined carbohydrates
White bread, sugary cereals, and crackers are all refined carbs that are stealthy sleep disruptors. Their high glycemic index causes blood sugar to shoot up while the body is trying to wind down, which might contribute to insomnia. These “light” foods are often low in fiber, causing shallow sleep and morning grogginess without the obvious discomforts of heartburn or caffeine.
7. Fried foods, burgers, pizza, and fatty meats
Greasy foods such as burgers, pizza, and fried chicken ruin sleep because they put the digestive system to work overtime. Fatty foods cause light and unrefreshing sleep. They also cause reflux. These foods keep the body active and engaged in heavy digestion even when it should be resting.
8. Tomatoes, citrus, and acid-triggering sauces
Healthy foods like tomatoes and citrus can ruin your sleep as they can set off heartburn as soon as you lay flat. Although this does not completely wake you up, it can disrupt your sleep. To save your sleep, eat such acidic foods earlier to enable digestion before sleeping.
9. Beans, lentils, broccoli, and other gas-producing foods
Healthy legumes and cruciferous vegetables can cause sleep disruption because of gas, bloating, and pressure. Although beans and broccoli are full of fiber, which is great for you, they are digested slowly, keeping your body restless. To reap the nutritional benefits of beans and broccoli without having your sleep affected, have large portions of them during the day.
*Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional before making significant changes to your diet, sleep routine, or if you have concerns about sleep disorders or other health conditions.
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