Are you having trouble sleeping at night? You’re not alone. In fact, according to the National Sleep Foundation, 50-70 million adults in the United States have a sleep disorder. But before you reach for that bottle of sleeping pills, consider incorporating these 7 foods into your diet to improve your sleep.

Cherries

    These little red fruits are a natural source of melatonin, a hormone that regulates sleep. In fact, a study published in the Journal of Medicinal Food found that drinking tart cherry juice for 7 days increased melatonin levels and improved sleep quality.

Cherries are a great food to eat to improve sleep because they are a natural source of melatonin. Melatonin is a hormone that regulates sleep and wake cycles, also known as circadian rhythms. It is produced by the pineal gland in the brain and is influenced by light exposure. Melatonin levels naturally increase in the evening, signaling to the body that it’s time to sleep.

A study published in the Journal of Medicinal Food found that drinking tart cherry juice for 7 days increased melatonin levels and improved sleep quality in older adults. The study participants who consumed the cherry juice reported significantly longer sleep duration, increased sleep efficiency, and less difficulty falling asleep compared to those who did not consume the cherry juice.

Another study published in the Journal of Agricultural and Food Chemistry found that tart cherries contain high levels of antioxidants, specifically anthocyanins, which may also contribute to the sleep-promoting effects.

Cherries can be consumed in a variety of ways, such as fresh, frozen, or dried. They can be added to oatmeal, yogurt, smoothies, or eaten as a snack. Tart cherry juice can also be found in most health food stores.

It’s important to note that while cherries can be a helpful addition to a healthy sleep routine, they should not be used as a replacement for other sleep hygiene practices such as creating a comfortable sleep environment, avoiding stimulating activities before bed, and maintaining a regular sleep schedule. So, next time you’re feeling a little restless, reach for a bowl of cherries instead of a bottle of Nyquil.

Walnuts

    These tasty nuts are a great source of magnesium, a mineral that helps relax muscles and promote healthy sleep. A study published in the Journal of Orthomolecular Medicine found that people who were deficient in magnesium had a harder time falling asleep and staying asleep. A study published in the Journal of Orthomolecular Medicine found that people who were deficient in magnesium had a harder time falling asleep and staying asleep. Participants in the study who took a magnesium supplement reported a significant improvement in their sleep quality compared to the control group.

Walnuts are also a good source of melatonin, a hormone that regulates sleep-wake cycles, and tryptophan, an amino acid that helps the body produce serotonin, which is known to promote relaxation and sleep. Walnuts can be eaten as a snack, added to oatmeal, yogurt, or salads. They can also be used in baking as an alternative to traditional fat sources. So, grab a handful of walnuts before bed and you’ll be snoring like a baby in no time.

Bananas

These potassium-rich fruits are a great source of magnesium, which as we know is crucial for healthy sleep. Bananas are also rich in Vitamin B6 which helps the body produce melatonin and serotonin.

Bananas also contain tryptophan, an amino acid that helps the body produce serotonin, which is known to promote relaxation and sleep. Serotonin is converted to melatonin, a hormone that regulates sleep-wake cycles, and this is why bananas are considered as a natural sleep aid. In addition to helping you sleep better, bananas are also a good source of complex carbohydrates, which can provide a steady supply of energy throughout the night, avoiding the middle of the night hunger pangs.

Bananas can be eaten as a snack, added to oatmeal, smoothies, or used as a healthy alternative to sugar in baking. So, grab a banana before bed and you’ll be dreaming of monkeys and tropical islands in no time.

Salmon

  Here are some facts backed by studies that show how salmon can improve your sleep quality. Firstly, salmon is a rich source of omega-3 fatty acids, which have been shown to improve sleep quality. A study published in the Journal of Sleep Research found that a diet high in omega-3s resulted in better sleep quality and decreased daytime sleepiness.

Secondly, salmon is high in vitamin D, which is essential for regulating the sleep-wake cycle. A study published in the Journal of Clinical Sleep Medicine found that low levels of vitamin D were associated with sleep disorders such as insomnia.

Thirdly, salmon contains tryptophan, an amino acid that is a precursor to serotonin. Serotonin is converted into melatonin, a hormone that regulates sleep. A study published in the Journal of Pineal Research found that tryptophan supplementation improved sleep quality and reduced the time it took to fall asleep.

Lastly, salmon has anti-inflammatory properties, which can help reduce the risk of sleep disorders caused by inflammation. A study published in the Journal of Nutrition found that consuming omega-3s from fish such as salmon helped reduce inflammation and improve sleep quality.

Oatmeal

    This hearty breakfast food is a great source of complex carbohydrates, which help the body produce serotonin. A study published in the Journal of Sleep Research found that people who consumed complex carbohydrates before bed had better sleep quality and felt more refreshed in the morning. So, next time you’re feeling a little wired, reach for a bowl of oatmeal before bed and you’ll be dreaming of fluffy clouds and peaceful meadows in no time.

    Incorporating these foods into your diet can help improve your sleep and promote relaxation. But remember, a healthy diet is just one piece of the puzzle. It’s also important to maintain a regular sleep schedule, avoid stimulating activities before bed, and create a comfortable sleep environment. So, give these foods a try and sweet dreams!