SOME PEOPLE HAVE trouble sleeping, especially as they grow older. Quality and restful sleep are essential for recovery, memory and learning, and participation in daily activities. Besides, healthy sleep patterns are crucial for health because poor sleep contributes to chronic conditions.
The following 7 foods may help you sleep by including them into your daily routine:
1. Cherries. Research shows that eating tart cherries or drinking tart cherry juice raises melatonin levels to improve sleep quality and reduce insomnia.
2. Oats. The high fiber content of oats helps keep blood sugar stable, preventing any fluctuations throughout the night that can affect sleep and cause you to wake up more throughout the night.
3. Rich Whole Grains. Whole grains include brown rice, barley, quinoa, oatmeal, and products made from whole wheat flour. Conversely, white bread, pasta, rice, and other products made from white flour are considered refined grains.
Refined grains are associated with lighter sleep and waking up more throughout the night. Unlike refined grains, whole grains are rich in fiber. A high-fiber diet is linked to more restorative sleep and improved sleep quality.
4. Bananas. Bananas are a great source of potassium. Changes in potassium levels may reflect nerve and brain cell activity that occurs with sleep and wakefulness.
5. Herbal Teas. Herbal teas that contain valerian root, lemon balm, and chamomile confer additional relaxation benefits that encourage sleep. Valerian root is an herbal supplement traditionally used as a sedative. Regularly drinking valerian root tea may help you fall asleep more quickly and improve sleep quality and deep sleep.
But be mindful of drinking too much liquid close to bedtime, which may cause waking in order to urinate.
6. Fatty Fish. Fatty fish such as salmon, mackerel, and sardines are high in omega-3 fatty acids and vitamin D. Omega-3s and vitamin D are important for serotonin production and melatonin levels.
Diets rich in omega-3 fatty acids are linked to falling asleep faster, sleeping longer, and better sleep quality. Notably, the omega-3 docosahexaenoic acid (DHA) affects sleep by influencing the body’s production of melatonin.
7. Leafy Greens. Leafy green vegetables like spinach and kale are good magnesium, potassium, and calcium sources. Magnesium helps people fall asleep faster and increases sleep duration. Research indicates that higher magnesium concentrations are associated with the recommended sleep time of seven to nine hours nightly. Moreover, people with better sleep quality have higher magnesium levels.
Finally, if you’ve attended to your sleep hygiene, gotten enough exercise, tried to modify your diet, and are still having trouble sleeping, check with your doctor. This is especially important if you’ve had trouble sleeping for more than two weeks. By Manny Palomar, PhD (EV Mail Feb. 24 – Mar. 2, 2025 issue)
