7 foods for a better night's sleep

If you prefer to steer clear of medication and avoid the unpleasant situations that often accompany sleepless nights, consider these foods that experts recommend to help you drift into a blissful sleep.

Today, poor sleep has become a public health epidemic. Those who struggle with insomnia know all too well how it erodes quality of life and lowers productivity. Beyond that, insomnia is linked to everything from road accidents to chronic illnesses such as hypertension, diabetes, depression, obesity, and cancer.

Between 50 and 70 million adults experience sleep difficulties, and about 4 percent rely on medication to cope. This figure does not include over the counter products. Both prescription and nonprescription sleep aids can cause side effects and create additional problems for users. Reactions range from mild allergies to complex behaviors, where a person takes a sleeping pill yet still gets up during the night, eats, talks on the phone, even drives, without being fully awake.

At the same time, research is exploring which foods may help promote restorative sleep. These foods will not knock you out the way a sleeping pill might, yet they can still make a meaningful difference. To steer clear of pharmaceuticals and avoid the potential pitfalls linked to insomnia, we suggest a few foods that specialists say can gently guide you toward restful slumber.

1. Tart cherry juice

According to a study from Louisiana State University, people with insomnia who consumed about 225 millilitres of tart cherry juice twice a week enjoyed an additional 84 minutes of nightly sleep compared with periods when they drank no juice or a placebo. The effect is believed to come from melatonin and the amino acid tryptophan naturally present in the juice. Proanthocyanidins, the red pigments in tart cherries, contain compounds that reduce inflammation and slow the breakdown of tryptophan, allowing it to act longer in the body.

2. Kiwi

Eating two kiwifruits within an hour before bedtime can deliver remarkable results. Studies show that participants who ate kiwi at that time fell asleep much faster. Their time to fall asleep shortened by 35.4 percent. They also slept 28.9 percent more soundly. Overall sleep time increased by 13.4 percent.

3. Seaweed

Research has also linked higher levels of omega 3 DHA, a fatty acid found in seaweed and seafood, with better sleep quality. Scientists observed that taking 600 milligrams of algae based supplements over a period of 16 weeks improved sleep in 362 children. The children slept better and had fewer difficulties falling asleep, along with reduced parasomnias.

4. Walnuts

Walnuts are an excellent source of melatonin. Eating them increases the level of this hormone in the bloodstream, which supports more restful sleep.

5. Almonds

Studies indicate that a lack of magnesium is often associated with sleep problems. Almonds are a good source of magnesium. Adding them to your diet offers multiple benefits, not only when you wish to sleep well.

6. Chamomile tea

This time honored remedy for sleep has earned the approval of researchers studying its calming effects. Chamomile is known as a gentle sedative that promotes relaxation and sleep. A Japanese study found that chamomile extract helped rats fall asleep more quickly and sleep more deeply. Its effect was comparable to that of benzodiazepines. For best results, use two tea bags and cover the cup while the tea steeps.

7. Peanut butter sandwich

Researchers suggest that a rapid rise in insulin can shift the circadian rhythm, the body’s internal clock that coordinates physiological and behavioral changes across a 24 hour cycle aligned with day and night, and that this can promote sleepiness. A sensible serving of carbohydrates and sugars can make you feel drowsy, so including carbohydrates at dinner can slow the body and prepare it for sleep.

Experts recommend pairing protein with carbohydrates to encourage drowsiness. Peanut butter, or even better almond butter, on a slice of whole grain bread is often enough to invite Morpheus, the Greek god of sleep.