Home : health : 10 Surprising Foods For Improved Sleep Quality

10 Surprising Foods for Improved Sleep Quality

10 Surprising Foods for Improved Sleep Quality

Quality sleep is important for maintaining one’s overall health. Good sleep can reduce the risk of developing chronic illnesses and boost immunity. The general recommendation for healthy adults is between 7 to 9 hours of uninterrupted sleep. However, many people may struggle to achieve this. This can result from several lifestyle factors impacting sleep, and food is one of them. Check out these ten surprising foods that can enhance one’s sleep quality.

Almonds
Almonds are a healthy source of phosphorus, riboflavin, magnesium, and manganese. Regular consumption of almonds has been associated with reduced risk of chronic diseases such as type-2 diabetes and heart conditions due to their fiber, antioxidant, and monounsaturated (healthy) fat content. Almonds are also a source of melatonin, which helps regulate the internal body clock and signals the body to prepare for sleep. Although there aren’t detailed studies available linking almonds with sleep, their melatonin and magnesium content is generally attributed to improved sleep quality.

Turkey
Lean white meats such as chicken and turkey contain tryptophan, an amino acid that is found in certain proteins. Tryptophan helps the body produce serotonin, which can help stabilize one’s mood and sleep cycle. Serotonin is also vital for producing melatonin, an important hormone for regulating one’s sleep. According to certain studies, eating foods rich in tryptophan can help increase sleep efficiency and reduce sleep fragmentation for people aged 55-75.

Those looking for vegan sources of tryptophan can turn to quinoa, kidney beans, chickpeas, and bananas.

White rice
White rice, although low in fiber and other nutrients compared to brown rice, is still a good source of folate, thiamine, manganese, and carbohydrates. It is a common staple in many households and cultures and ranks significantly high on the glycemic index. Due to its ability to raise blood glucose levels, white rice can help improve sleep quality when consumed at least one hour before bed. However, it is best to consume it in moderation due to its high-carb and low-fiber content.

Walnuts
Walnuts are an excellent source of fiber, magnesium, phosphorus, manganese, protein, and copper. They can help improve heart health and reduce high cholesterol levels. They also contain melatonin, which can help improve sleep quality. Walnuts are a popular vegan source of alpha-linolenic acid (ALA), such as omega-3. This converts to DHA in the body and can boost serotonin production to help stabilize moods and improve sleep.

Chamomile tea
Chamomile tea has been popularly associated with having relaxing and soothing effects. This is because of its flavone content, which are antioxidants that can reduce inflammation. According to certain studies, chamomile tea also helps boost the immune system, reduce anxiety and depression, and improve skin health. Chamomile tea contains an antioxidant called apigenin, which binds to certain receptors in the brain to promote sleepiness and reduce insomnia. This can help improve one’s sleep quality as well.

Passionflower tea
Passionflower tea is another common herbal tea that can help enhance health and sleep quality. It is a rich source of flavonoid antioxidants which can help reduce inflammation, boost the immune system, reduce the risk of heart disease, and lower anxiety levels. It also contains apigenin, which binds to brain receptors to produce a calming effect, like chamomile tea. In addition, passionflower tea has also been linked to an increased production of gamma-aminobutyric acid (GABA), which inhibits the production of stress chemicals like glutamate in the brain. These qualities may improve sleep quality if one consumes a cup of passionflower tea before bedtime.

Kiwi
Kiwis are low in calories and highly nutritious. They are a rich source of vitamin C, folate, and potassium. Eating kiwis has been linked to improved digestion, reduced inflammation, and lower cholesterol levels due to its high fiber and carotenoid content. Furthermore, studies have shown that eating 1-2 medium kiwis before bed can help improve sleep quality, as they boost the production of serotonin in the body.

Tart cherry juice
Tart cherry juice contains healthy nutrients like magnesium, phosphorus, and potassium. It is a rich source of antioxidants like anthocyanins and flavonols. Tart cherry juice has also been shown to improve sleepiness and reduce the occurrence of insomnia due to its high melatonin content. According to one study, adults who consumed 8 oz. of tart cherry juice twice a day for two weeks reported better sleep quality and slept for longer than when they didn’t drink the juice. However, more research is needed to bolster the link between tart cherry juice and sleepiness.

Other antioxidant-rich foods that improve sleep quality include pecans, blueberries, strawberries, raspberries, artichokes, and kale.

Fatty fish
Fatty fish such as salmon, mackerel, tuna, and sardines are an excellent source of protein, vitamin D, and omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA have been linked to reducing inflammation in the body, protecting against cardiovascular diseases, and boosting brain health. Omega-3 fatty acids and vitamin D have been linked with increased production of serotonin, which can significantly improve sleep quality.

For vegan sources of omega-3 fatty acids, one can also turn to flaxseeds and chia seeds.

Dairy
Drinking warm milk before bedtime is a popular tradition in many households. This is because dairy products like milk, yogurt, and cheese are also high in tryptophan and vitamin D, boosting melatonin production and promoting sleepiness. For best results, consuming dairy products with carbohydrates is recommended, as this allows tryptophan to enter the brain easily to improve serotonin levels. Some popular healthy pairings include cheese and crackers, and yogurt with granola.

Apart from these foods, several others have also been linked with improved melatonin production. These include strawberries, peppers, mushrooms, barley, and pistachios. Magnesium-rich foods like dark chocolate, spinach, cashews, tofu, and Brazil nuts can also help support sleep.

Featured Articles

3 ways to deal with an overactive bladder
health

3 ways to deal with an overactive bladder

People with an overactive bladder (or OAB) experience a sudden and frequent urge to urinate. About 40% of women and 30% of men in the country deal with this condition, which can be caused by weak pelvic muscles, nerve damage, and excessive caffeine consumption. Those affected may have to urinate more often than usual and can even experience leakage. Here are a few treatment options, foods to eat and avoid, and ways to manage OAB: Treatment options Persistent symptoms should be discussed with a doctor so that they can determine the right course of treatment for OAB. Here are popular options that can be considered based on the doctor’s recommendation: Gemtesa:  It is an FDA-approved prescription treatment for adults affected by OAB. It helps relieve urinary symptoms like urgency, frequency, and even incontinence. Gemtesa is an oral treatment, usually taken with water. Common side effects include diarrhea, headache, or nausea. Myrbetriq:  It can help treat bladder issues like neurogenic detrusor overactivity and overactive bladder. This treatment option relaxes the detrusor, a bladder muscle, making it easier for the bladder to accommodate more urine and reduce OAB symptoms. Doctors recommend oral consumption of  Myrbetriq once a day. Adults can have it with or without food, while children must take it with food.
Top tips for managing rheumatoid arthritis
health

Top tips for managing rheumatoid arthritis

Rheumatoid arthritis is a chronic condition that affects one’s joints. In some cases, it can also damage several other body systems like blood vessels, the heart, lungs, eyes, and skin. It is an autoimmune disorder that occurs when your immune system starts mistakenly attacking your body’s tissues. The condition affects the joint’s lining, resulting in painful swelling, which can later cause joint deformity and bone erosion. Here are some treatment measures for rheumatoid arthritis: Treatment options for rheumatoid arthritis Actemra® It is a prescription, FDA-approved biological therapy for relief from rheumatoid arthritis. Actemra ® helps lower the inflammation in the body by directly blocking the action of a protein in your body called interleukin-6 (IL-6). Your doctor may administer it as a subcutaneous or intravenous injection. The former is administered at home or at a medical facility, but the latter is given solely at a medical facility. Plaquenil It is an FDA-approved prescription treatment that helps treat acute and chronic rheumatoid arthritis. It helps manage symptoms such as stiffness, inflammation, joint pain, and swelling. It is to be taken exactly as per the recommendation of one’s primary healthcare professional. Rinvoq® Rinvoq ® helps treat moderate to severe cases of rheumatoid arthritis in adults when tumor necrosis factor blockers were used but could not be tolerated or did not work well.
4 practical ways to deal with psoriatic arthritis
health

4 practical ways to deal with psoriatic arthritis

Arthritis commonly affects people with psoriasis, a disease that results in red patches on the skin with silvery scales. Typically, people experience psoriasis years before they get diagnosed with this arthritis. It affects thirty percent of people with psoriasis. However, in some people, joint problems start before psoriasis or during the same time. Swelling, stiffness, and joint pain are the key signs of psoriatic arthritis. Here are the prevalent treatment options for psoriatic arthritis: Treatment options These prescriptions are known to work well against the symptoms of psoriatic arthritis: Otezla Otezla is an oral treatment plan that can be taken with or without food, or as the healthcare professional recommends. You should not chew, split, or crush the tablet before consumption. The recommended dosage depends on your response to treatment and condition. To keep side effects at bay, the doctor may start with a low Otezla dosage and gradually increase it. Rinvoq Rinvoq  should be consumed by mouth with or without food, typically once daily or as the doctor recommends. Do not split, chew, or crush the tablet. It can release the entire dosage in one go and heighten the susceptibility to side effects. To get maximum benefit, you must use Rinvoq regularly. The dosage depends on age and response to the treatment.
How to manage osteoporosis and improve bone health
health

How to manage osteoporosis and improve bone health

Osteoporosis is a condition that makes the bone brittle and weak. When severe, even slight pressure caused by coughing, bending over, or falling can cause a fracture. Such fractures are predominant in the spine, wrist, or hip. Osteoporosis occurs if the new bone fails to keep up with the loss of the old bone. It affects men and women, but post-menopausal women are more susceptible. Let’s discuss the correct osteoporosis treatment and management plan: Treatment plan Prolia It is a prescription treatment plan for relieving osteoporosis in women post-menopause who cannot use other options or have not responded well to prior treatment and are susceptible to fractures. Doctors will prescribe it for at least six months. Prolia helps treat both men and women. However, professionals do not recommend it for pregnant women, women trying to get pregnant anytime soon, or people with low blood calcium. Further, those allergic to denosumab or any other Prolia ingredient must avoid it.   Evenity Evenity helps with osteoporosis in two ways: it slows down bone loss and helps build new bone simultaneously. It is an FDA-approved treatment for osteoporosis that comes as a prefilled, single-use syringe with solution. But Evenity may have severe side effects.
3 tips for diabetes management

3 tips for diabetes management

High blood sugar or hyperglycemia is associated with prediabetes and diabetes. The body generates insulin to manage blood sugar levels. But when the liver produces excessive glucose, and the body makes little insulin or fails to use insulin, it leads to high blood sugar levels. The condition can leave one tired and thirsty, cause blurry vision, and result in the frequent urge to pee. Read on to know some treatment plans for diabetes management: Treatment options for diabetes management Invokana® It is an excellent treatment plan that works in tandem with the proper meal plans and exercise to lower high blood sugar levels in those with type 2 diabetes. Invokana ® also reduces the risk of death from stroke or heart attack. Plus, it helps decrease the risk of end-stage kidney disease and worsening of kidney function. GlucoTrust GlucoTrust promises to help maintain healthy blood sugar levels, reduce one’s craving for sugar and unhealthy foods, and support deep sleep. It also claims to have a formula of all-natural ingredients. However, it is strongly advisable to consult your doctor before opting for supplements like GlucoTrust since it may not bring the desired results in all cases. Kerendia® It is an FDA-approved prescription treatment that aids in lowering the risk of complications in people with Type 2 diabetes.
Read More

Top Articles

4 tips for dealing with asthma
health

4 tips for dealing with asthma

Asthma is a respiratory condition wherein the airways in the lungs swell up, become narrow, and produce extra mucus, making it difficult to breathe. People affected can experience breathlessness, coughing, and wheezing. The disease could be a minor issue for some, while others may have to deal with serious long-term symptoms. Although there is no permanent cure for asthma, here are treatment options, foods to have and avoid, and alternative therapies to manage the symptoms: Treatment options Doctors can recommend the right course of treatment based on the severity of asthma symptoms. Here are a few popular options: Tezepelumab:  It is a popular treatment option, approved by the FDA as a supplementary maintenance remedy for pediatric patients over 12 and adults with asthma. Tezepelumab is an injectable option and the first and only biologic to significantly and consistently reduce severe asthma symptoms in clinical trials. Fasenra:  This is a monoclonal antibody that works on the immune system activity in the body. Fasenra helps control the elevated eosinophil count responsible for severe asthma symptoms. This injection is suitable for children over 12 and adults and can be used with other treatment plans to keep flare-ups in check. Nucala:  This is a monoclonal antibody that also reduces the eosinophils in the body.
4 useful tips for managing migraines
health

4 useful tips for managing migraines

Migraine is a prevalent health condition in which a person experiences severe headaches, usually on one side of the head. There may also be other symptoms like sensitivity to light, tiredness, and nausea, which can last a few hours to two days. The ailment is triggered due to stress, certain foods, and other factors. While there is no cure for migraines, the following tips can help manage the symptoms effectively: Use the correct treatment options There are several treatments for migraines, but it is essential to choose the correct one after consulting a doctor. The popular options include: Nurtec ODT Nurtec ODT is an oral treatment that can help alleviate symptoms like headaches, pain, nausea, and sensitivity to light in adults. One can use Nurtec ODT on alternate days or as the doctor recommends. Its side effects include allergic reactions, trouble breathing, and rash. UBRELVY It is a fast-acting treatment option that blocks a specific protein in the body known to induce migraine attacks. One can consult a doctor to determine the dosage according to their condition. The most common side effects of UBRELVY are nausea and sleepiness. Excedrin Excedrin is suitable for temporary relief from migraine headaches. It can also treat aches caused by other factors, such as arthritis and toothaches.
Foods to be avoided by diabetes patients
health

Foods to be avoided by diabetes patients

Food gets broken down into glucose by the body to release energy for its functioning. Most meal plans combine fats, proteins, sugars, and other essential carbohydrates vital for healthy growth and organ function. However, people with diabetes should be careful about seemingly healthy foods as it can trigger a spike in their blood glucose levels. Here are different foods that are bad for diabetes and should not be eaten regularly: Various foods that are bad for diabetes patients Fruit juices and other drinks Sugar consumption via beverages can spike insulin levels drastically. Did you know that lots of seemingly healthy store-bought fruit smoothies, sports drinks, bottled juices, and sodas can spike blood sugar levels too? Also, natural fruit juices are not necessarily a healthy option as they are high in fructose. Aside from this, cola, iced tea, lemonade, and other flavored beverages are excessively high in carbs, sugar, and fructose. Their regular consumption can trigger insulin resistance, forcing healthy cells to reject insulin and extract glucose for energy.  Another crucial thing to remember is to avoid any type of spirit if you have diabetes. These contain empty calories and can worsen the condition significantly. Cereals, yogurt, and dried fruits Daily breakfast cereals are fortified with essential vitamins and nutrients that make up for a wholesome meal.
6 human foods that cats can enjoy
Pets

6 human foods that cats can enjoy

Certain foods that are healthy for us may be beneficial for your cat. As a responsible cat parent, it is essential to be aware of the foods and their sources before slipping a morsel from your plate into your pet’s bowl. Ingestion of toxic foods can adversely affect the cat’s digestive system. Hence, it is advised to consult a vet for recommendations. Here is a list of human foods that are perfectly safe for cats: Meat Cats are carnivores by nature. Most of the commercial cat food in the market contains different meats, an excellent protein source. So, feeding them bits of cooked meats like beef, turkey, or chicken from your lunch plate is entirely alright. Make sure you limit the quantity of the meats. Overeating may cause digestive issues in cats. Salmon Cats love fish, and most vets recommend feeding them fish-based foods. They are a good source of omega-3 and other nutrients. Oily fish like tuna, salmon, or mackerel prove beneficial for their eyesight and joints. However, do not feed your feline straight from the can as they might lick it too aggressively, leading to cuts and bruises on their tongues. It’s best to feed them cooked fish without bones.
Top 9 foods for healthy lungs
Diets & Meal Plans

Top 9 foods for healthy lungs

Life isn’t fun when one can’t breathe properly. Years of unhealthy lifestyle habits and other factors can seriously affect the functions of the lungs, resulting in asthma, chronic obstructive pulmonary disease (COPD), pulmonary fibrosis, and other respiratory diseases that decrease quality of life. Fortunately, one can manage these diseases and even prevent them altogether by incorporating certain foods into their meal plans. Here are some foods that can boost lung health: Beetroots When it comes to the health of the vital organ, beetroot and even its leaves are among the best foods anyone can have. That’s mainly because both beetroot and beet greens are rich in nitrates, which help relax blood vessels, reduce blood pressure, and optimize oxygen uptake. Beet greens are full of nutrients essential to lung functions, such as vitamin C, potassium, magnesium, and carotenoid antioxidants. To benefit from beets, add them to salads or make beet juice. Turmeric This yellow spice has been used for centuries to treat various ailments. Curcumin, the main component in turmeric, is behind all the health benefits. Its antioxidant, anti-inflammatory, and antimicrobial characteristics can make turmeric extremely useful for improving lung function and aiding in conditions such as asthma, COPD, and pulmonary fibrosis.
3 foods to avoid for better lung health
health

3 foods to avoid for better lung health

Strengthening the lungs can help one avoid respiratory issues and diseases. Even when diagnosed with a lung-related illness, making significant changes to the lifestyle and food regimen can help people manage the symptoms and restore lung function. However, it is equally important to avoid the food items that damage these organs and cause issues like inflammation, sneezing, and wheezing. Here are a few foods to avoid to improve lung health: Salty food Foods with excessive salt should be avoided as their long-term consumption can have severe consequences on the overall health. Excess sodium in such food items can enlarge the muscles of the heart, cause headaches, increase blood pressure, and lead to a wide range of kidney-related issues like stones. Such foods can also have a negative effect on the health of the lungs and have been linked to an increased risk of bronchitis. Additionally, too much salt in meals can also worsen the symptoms of respiratory issues like asthma. This is because sodium can cause fluid retention, leading to shortness of breath in those with lung diseases. To reduce its intake, one should start by limiting salt in their meals and instead add more herbs and spices as seasoning.