Have you ever wondered if there are any foods that promote sleep? A client recently asked me this question when we were talking about how important sleep is to overall health. For some, especially this year, sleep is elusive. However, if you aren’t sleeping and you want to be sleeping the last thing you need is me telling you how important it is. Am I right?
This question was one I wanted to share because yes there are foods that can help the body relax and get better sleep. Adding just a few of these foods to your daily diet is a way to take care of yourself in the smallest possible way. Because these foods will help us feel our best, even if nothing changes in our sleep right away.
Also, keep in mind that there are other things that can help with sleep if you’re struggling; electronics, caffeine and/or sugar later in the day routinely, body temperature and room temperature, and more. Reach out if you’re interested in having a conversation with me to dive deeper into your sleep or health struggles right now.
To answer the question I dug into research done on specific foods and nutrients and sleep. I found the following nutrients to help promote sleep: magnesium, vitamin B6, melatonin and tryptophan rich foods, and herbs like chamomile and valerian root.
Below I go into each one and list specific foods rich in those nutrients that you can start adding to your diet.
Magnesium
Magnesium is a mineral and one of the body’s electrolytes. It is involved in more than 300 reactions in the body, and low levels have been tied to a laundry list of chronic conditions; including being a factor with insomnia and trouble sleeping. Research has shown that increasing the amount of magnesium in the diet can help reduce insomnia. Making sure you have plenty of magnesium could also help with PMS symptoms, depression and anxiety, and controlling inflammation in the body. It’s is such an important mineral! Magnesium rich foods include:
Cooked spinach and Swiss Chard
Almonds and almond butter
Pumpkin seeds (this is one of my favorites to add to salads, or as an afternoon snack)
Black beans
Avocado
Figs
Dark Chocolate
Banana
Vitamin B6
Vitamin B6 helps regulate sleep cycles by helping the body make melatonin, an important hormone that helps us fall asleep. This important vitamin also helps provide energy from the food we eat, minimizes PMS symptoms, boosts mood and enhances immunity. Vitamin B6 rich foods include:
Turkey breast
Grass-fed beef
Pistachios
Tuna
Pinto beans
Avocados
Chicken breast
Blackstrap molasses
Sunflower seeds
Sesame seeds
Melatonin
Melatonin is the hormone responsible for setting the body’s sleep/wake cycles and maintaining the circadian rhythm. It’s also super important for women’s reproductive health, as it is part of the timing and release of women’s reproductive hormones. Often we hear about melatonin supplements, however, I recommend consuming foods that will help support the production of melatonin by the body, including:
Grapes
Cherries
Eggs
Fish
Barley
Tomatoes
Pistachios
Tryptophan
Tryptophan is an essential amino acid that we must obtain through the diet as the body can’t create it on its own. Amino acids, like tryptophan, are what connects to make up proteins, and getting enough of them is super important for us to thrive. Tryptophan is important because, as a precursor to serotonin, it acts like a natural mood regulator, and adding tryptophan rich foods to the diet can help naturally calm the body, induce sleep, and fight anxiety. Tryptophan-rich foods include:
Nuts
Fish
Turkey
Chicken
Sprouted grains
Beans
Rice
Eggs
Sesame seeds
Sunflower seeds
Herbs
Chamomile Tea - Research has shown that having a cup of chamomile tea can help improve sleep quality, ease fatigue, and support the body against depression. I love this version from Traditional Medicinals.
Valerian Root - This root is widely used and known for its ability to improve sleep quality, reduce the amount of time it takes to go to sleep, and naturally alleviate anxiety. There can be some symptoms associated with taking valerian and other medications, so be sure to check with your doctor first. This tea from Traditional Medicinals is a nice starting point.
As you can see there is a wide range of fruits, vegetables, proteins, seeds, and herbs that can all promote sleep and relaxation in the body. How can you start to add some of these into your diet every day?