Top 10 Sleep-boosting Foods For The Best Night’s Sleep

Sleep hygiene encompasses a variety of good sleep habits, including a balanced diet. Certain foods can promote better sleep and play a key role in ensuring you wake up feeling well-rested in the morning, either by containing substances that aid relaxation or by regulating sleep-inducing hormones like melatonin.

We have drawn up a list of the 10 best foods to champion your sleep. Try incorporating these superfoods into your day-to-day life and get the most out of your rest.

1. Cherries

A natural source of the sleep regulating hormone melatonin, cherries are an excellent way to boost your body’s natural supply of melatonin.

You would need to eat around 25 tart cherries or 100 sweet cherries for a noticeable melatonin boost, or drink two 250ml servings of 100% tart cherry juice – one in the morning and another an hour before bed.

2. Bananas

Bananas can provide up to 26% of your daily recommended melanin, making them the perfect sleep-friendly snack.

Bananas are also rich in tryptophan – an amino acid known to promote sleep, alongside potassium, magnesium and vitamin B6 which work to soothe tight muscles and nerves.

3. Almonds

Another source of magnesium, tryptophan and melatonin, almonds are a quick and light nutrient-dense way to promote good sleep, ideal for on-the-go snacking. Almonds assist the body’s production of GABA, which in turn reduces anxiety and stabilises blood pressure for a restful night’s sleep.

4. Oatmeal

With complex carbohydrates which increase the availability of tryptophan in the bloodstream, oatmeal for breakfast or lunch will set you up throughout the day to drift off easier at night time.

5. Warm milk

Warm milk contains tryptophan, which can promote relaxation and sleepiness along with the relaxing warmth of the milk. Add in common turmeric for an anti-inflammatory boost before you hit the hay to fight sleep deprivation and assist in oxidative damage repair.

6. Turkey

Ever wondered why you felt sleepy after a roast turkey dinner? Not just for the festive holidays, Turkey has a bountiful amount of tryptophan too so consider replacing turkey as your protein of choice for well rested nights.

7. Leafy greens

Leafy greens like spinach, kale, coriander, and rocket are high in magnesium, which can help relax muscles and promote better sleep. Lettuce’s lactucarium, known as ‘lettuce opium’ has a strong sedative effect that can promote sleepiness.

8. Kiwi

Kiwi is rich in antioxidants and serotonin, kiwis are proven to have a positive effect on sleep quality and assist in regulating sleep patterns, especially when consumed an hour or two before bed.

9. Oily fish

Oily fish like salmon, tuna and mackerel support good sleep as a source of vitamin D and omega-3 fatty acids, which both factor into the body’s serotonin regulation and can affect sleep and energy cycles.

10. Herbal teas

Known for their calming effects, herbal teas are perfect for a relaxing pre-bed ritual. Passionflower and chamomile tea are particularly effective at promoting sleep, as well as valerian root tea. Valerian causes a sedative-like feeling by increasing the GABA chemicals in the brain, without the same side effects and morning drowsiness common with prescription sleeping pills, making it a great choice for sufferers of mild insomnia.

Introducing these foods into your daily routine alongside good sleep hygiene practices can contribute to better and longer sleep over time. However, take care to be mindful of portion sizes as heavy or large meals close to bedtime can be counterproductive and disrupt your restful night’s sleep.