Top 5 Bedtime Foods for Better Sleep

If you’ve battled insomnia, wrestled with restless nights, and stared into the abyss of sleeplessness, you should know that your daytime habits may be getting the better of your nighttime sleep. But fear not - The Sleep Syndicate is here to serve as your nocturnal guide. In this article we’ll reveal a secret cache of bedtime foods that’ll have you hitting the deck before you can say, ‘I can’t sleep’. But first, let’s discuss a little bit about food and sleep science.

Why Do I Get So Tired After I Eat?: The Science of Food and Healthy Sleep Habits

At the end of the day, it’s all about strategy. Depending on what type - and the amount - of food you consume, your body needs to rally the appropriate amount of resources in order to digest it properly. The timing of meals can also make you feel especially tired. It boils down to a few key factors:

What you eat: Carbs and fats demand more energy to digest. Stick to the protein for increased energy.

How much you eat: A calorie avalanche is also linked to post-meal fatigue. After all, we all know what it feels like after those indulgent holiday meals.

When you eat: As with most things, timing is key. This is different for everybody, so find a mealtime schedule that works for you.

Specific nutrients: Research shows that tryptophan, melatonin, and other phytonutrients promote sleepiness

Now, when the sun begins to set, your brain begins to produce melatonin in response to the darkness. It’s the hormone that indicates to your body that it’s time to wind down for the day. It’s also found in various foods, and should be a critical part of your diet - especially if sleep is an issue for you. You can find it in foods like: barley, corn, cranberries, cucumbers, eggs, mushrooms, oats, pistachios, rice, salmon, strawberries, tart cherries, and wheat.

Now, let’s talk tryptophan. This amino acid gets converted to serotonin, and then to melatonin. This boils down to a mood boost, followed by sleepiness. That’s right, tryptophan’s a double agent of the feel-good hormones. However, this could be fueling the reason you feel sleepy after you eat. When you chow down on chicken, egg whites, fish, milk, sunflower seeds, or peanuts, you’re asking for a little bit of drowsiness.

If you’re tired of post-meal fatigue or sleepless nights, here’s the game plan: mindful eating. Make nutritional choices that support sustained energy levels balanced by appropriate wind-down times. Now, let’s discuss the top five foods you should eat if you’re having trouble sleeping:

1. Almonds

Almonds are more than just a crunchy munching snack; they’re golden nuggets of sleep nutrients. These bad boys pack a punch, and here’s why: scientific and academic research over sleep says that almonds contain vitamin B and magnesium, both of which play a role in promoting better sleep. Magnesium, in particular, has been linked to improved sleep quality for those dealing with insomnia. Additionally, almonds are a natural source of melatonin, the sleepiness hormone we discussed earlier in this article.

2. Turkey

Ah, turkey—the nutritional heavyweight of the bird world. This delicious poultry is rich in protein, riboflavin, phosphorus, and selenium. But the real sleep magic lies in its amino acid content, specifically tryptophan. Some studies suggest that moderate protein intake before bed is associated with better sleep quality, including fewer nighttime awakenings.

3. Chamomile Tea

A soothing cup of chamomile tea before bed can work wonders. Chamomile contains apigenin, an antioxidant that binds to receptors in your brain, promoting sleepiness and reducing insomnia. Apigenin tiptoes into your brain, wraps it in a cozy blanket, and whispers, “Relax, champ. Sleep awaits.” Sip, inhale, and drift away.

4. Kiwi

Don’t underestimate the power of this small, fuzzy fruit! A personal favorite of ours, kiwis are rich in vitamin C, fiber, and serotonin. Serotonin is a neurotransmitter that plays a role in regulating sleep patterns. Some studies suggest that eating kiwi before bedtime may improve sleep onset, duration, and quality.

5. Tart Cherry Juice

Tart cherries are a natural source of melatonin, making them an excellent choice for bedtime. A glass of tart cherry juice can help regulate your sleep-wake cycle and enhance overall sleep quality. Plus, it’s a tasty - and healthy - alternative to sugary drinks before hitting the hay.

Remember, while these foods will help give your body the resources it needs to get to bed, getting regular, high-quality sleep is built with consistency. So, try adding these foods to your bedtime routine, and if you find yourself wanting more - join our Six-Week Sleep Bootcamp and take back your sleep today.