10 Nutritionist-Recommended Foods for a Restful Night’s Sleep
Enhancing Sleep Through Nutrition
Achieving quality sleep is a critical aspect of maintaining overall health, yet millions of people struggle to meet the recommended seven to eight hours per night. While lifestyle changes and stress management play a role in improving sleep, one powerful tool often overlooked is diet. Incorporating specific nutrient-rich foods into your evening routine can naturally boost the production of melatonin—the hormone that governs your sleep-wake cycle—and help you drift into a deep, restorative slumber.
What to Avoid Before Bedtime
As nighttime approaches, it's crucial to choose your pre-sleep snacks wisely. Foods high in fat, caffeine, or sugar, as well as alcohol, can interfere with your ability to fall asleep and stay asleep. To set yourself up for a good night's rest, steer clear of these sleep saboteurs and instead, focus on consuming foods that support relaxation and restfulness.
Top 10 Foods to Support Better Sleep
- Watermelon
Dehydration can often disrupt sleep, so including hydrating foods like watermelon in your evening snack can make a difference. With its high water content, watermelon not only quenches your thirst but also keeps you full, reducing the chances of late-night hunger pangs.
- Pistachios
Pistachios are an excellent source of sleep-promoting nutrients such as protein, vitamin B6, and magnesium. However, moderation is key—stick to a small portion to avoid overloading your digestive system before bed.
- Prunes
Prunes, also known as dried plums, are packed with vitamins and minerals that assist in the production of melatonin. Enjoy prunes as a topping for whole-grain toast or mixed into yogurt for a sleep-friendly treat.
- Sweet Potato Slices
Switch up your nighttime snack with baked sweet potato slices. Rich in potassium, magnesium, and calcium, sweet potatoes help your body relax and unwind. For an added touch, drizzle with honey or spread a thin layer of almond butter
- Cheese Sticks
A light snack like string cheese can be the perfect solution to late-night hunger. High in protein, cheese helps keep you full, while the calcium content plays a role in melatonin production. - Oatmeal
Though typically a breakfast food, oatmeal can also be a great option for an evening snack. The carbohydrates in oats trigger insulin production, which naturally elevates blood sugar and helps you feel sleepy. Additionally, oats are a good source of melatonin, making them a double-duty sleep aid.
- Almonds
Almonds are rich in tryptophan and magnesium, both of which are essential for muscle relaxation and nerve function. A small handful before bed can help calm your body and steady your heart rhythm, promoting a restful sleep.
- Herbal Teas
Herbal teas, particularly those like chamomile or peppermint, are renowned for their calming properties. These caffeine-free options are perfect for winding down, soothing your mind, and preparing your body for sleep.
- Cherries
Cherries are among the best natural sources of melatonin. Regular consumption of cherries, especially in the evening, can help regulate your sleep cycle and improve overall sleep quality.
- Figs
Figs are a powerhouse of sleep-friendly minerals like potassium, magnesium, calcium, and iron. These nutrients are vital for muscle relaxation and blood circulation, both of which are essential for falling asleep quickly. Figs also provide fiber, which helps keep you feeling satisfied throughout the night
Sleep Better by Eating Smarter
Incorporating these sleep-supporting foods into your nightly routine can make a significant impact on your ability to fall asleep and stay asleep. By choosing the right snacks and avoiding foods that disrupt your sleep, you can create an evening ritual that promotes relaxation and ensures you wake up feeling refreshed and energized.
