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TOP 10 FOODS TO HELP YOU SLEEP

Writer's picture: John RobertsJohn Roberts

Two key factors that determine your daily well-being are your diet and the quality of your sleep. By getting adequate rest and consuming nutritious meals, you can experience an amazing sense of well-being whilst performing at your best. Conversely, poor food choices and inadequate sleep are likely to leave you feeling as if everything is falling apart.


THE FOOD-SLEEP CONNECTION


What is the intricate connection between sleep and nutrition?


Both sleep and wakefulness are controlled by a series of chemical reactions in the body that regulate your circadian rhythm. Certain nutrients affect how long it takes you to fall asleep, how often you wake up during the night, and how you feel the next day.


For example, we typically think of cortisol as a stress hormone, but it is also a metabolic hormone that is released as blood glucose drops. Eating a diet of processed carbs will lead to blood sugar irregularities and elevated cortisol. Combine poor nutrition and non-stop stress and cortisol will be elevated at night, impairing sleep. Fortunately, certain foods can help offset this. These foods counteract that jittery, depleted feeling so that you are able to recover with a decent night’s sleep.


What follows are foods that regulate your circadian rhythm for better energy during the day and deeper sleep at night.


#1 SALMON

Improve your sleep with Salmon

Salmon is most famous for its omega-3 fats, which enhance serotonin release. Additionally, salmon is a good source of vitamin D, a crucial nutrient for sleep that many individuals lack. A study on individuals with insomnia found that taking vitamin D supplements led to a full recovery of their sleep patterns.




#2 KIWI


Kiwi's amazing sleep benefits

Kiwi fruits contain serotonin, a chemical that has a calming and mood-lifting effect on the brain. Insufficient serotonin levels can lead to sleep disturbances in individuals following low-carb diets. Enhancing serotonin levels can aid in falling asleep quicker and improving the quality of sleep by approximately 10%, resulting in a more rejuvenating experience. According to a 4-week research, consuming two kiwis before bedtime boosted total sleep duration by 13% in adults.



#3 PUMPKIN SEEDS


Improve your sleep with Pumpkin Seeds

Rich in the amino acid tryptophan, pumpkin seeds help the body produce serotonin, a calming neurotransmitter. Additionally, pumpkin seeds contain beneficial fats and fibre that support stable blood sugar levels while sleeping, reducing the risk of waking up during the night.





#4 BLUEBERRIES


Improve your sleep with Blueberries

Eating blueberries and other purple and red fruits high in antioxidants can reduce inflammation that disrupts sleep. These fruits also offer a good amount of complex carbohydrates that can enhance serotonin production and aid in stress relief at the end of a busy day. Plums, pomegranates, and various berries are all excellent options for a post-dinner treat or a bedtime snack.




#5 PASSIONFLOWER


Improve your sleep with Passion Flower Tea

Passionflower contains various antioxidants that combat inflammation, such as apigenin, known for its calming impact on brain receptors. Moreover, passionflower has the potential to enhance the production of GABA, a neurotransmitter that promotes relaxation and counters stress-inducing brain chemicals. Research has shown that consuming passionflower tea before going to sleep resulted in better sleep quality compared to a placebo.



#6 BANANAS


Improve your sleep with Bananas

Bananas are a rich source of nutrients and complex carbohydrates that offer prebiotic fibre, contributing to enhanced gut health. This is significant because a large proportion of the neurotransmitters responsible for regulating sleep and wakefulness are produced in the gastrointestinal tract. Moreover, bananas promote the production of melatonin and are packed with potassium and magnesium, a blend that can help soothe the central nervous system, promoting a peaceful night's rest.


#7 CHICKPEAS


Improve your sleep with Chickpeas

Chickpeas are an ideal choice for enhancing sleep due to their high tryptophan content and lower levels of BCAAs that may interfere with the blood-brain barrier passage. These legumes provide complex carbohydrates, along with magnesium, vitamin B6, and thiamine, all of which play a role in promoting relaxation and enhancing the quality of sleep.














#8 CHAMOMILE


Improve your sleep with Chamomile

Chamomile induces sedation through the presence of apigenin, an antioxidant that attaches to brain receptors associated with inducing drowsiness. Additionally, chamomile contains flavones, which are compounds that reduce inflammation, enhance immune system function, and alleviate feelings of anxiety and depression. Studies indicate that chamomile tea has the ability to soothe the brain and facilitate quicker onset of sleep.




#9 CHERRIES


Improve your sleep with Cherries

Cherries are rich in phytochemicals that increase melatonin levels. Melatonin is the hormone responsible for promoting sleep and controlling the body's natural sleep-wake cycle. Adequate melatonin levels at night are crucial for quality sleep as it can impact core body temperature and the sleep-wake cycle. Sports scientists favour cherry juice in particular due to its high concentration of anti-oxidants that have the ability to lower inflammatory markers that disrupt sleep and enhance melatonin production.


#10 WALNUTS


Improve your sleep with Walnuts

Walnuts are a great source of melatonin and are rich in magnesium and that's why they are in my top 10 foods to help you sleep. Magnesium is a mineral renowned for its relaxing properties. Magnesium aids in sleep by assisting the body in processing cortisol. Moreover, magnesium has a soothing effect on the central nervous system and enhances sleep quality for individuals experiencing mild insomnia.

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