Many people associate tart cherries and turkey with better sleep, but what about other foods? According to the National Institutes of Health, around 70 million Americans deal with sleep issues. It’s estimated that one in three adults in the U.S. struggles to get a good night’s rest.
While some opt for melatonin or other sleep medications, studies indicate that diet changes might enhance sleep quality. To explore this, Fox News Digital consulted a medical doctor and a naturopathic doctor about foods that might promote better sleep, revealing options beyond the usual cherries and turkey.
1. Kiwis
Kiwis are suggested to both lengthen sleep duration and reduce the time it takes to fall asleep. Dr. William W. Li, the author of “Eat to Beat Disease,” emphasizes that eating two kiwis an hour before bed is particularly effective. He explains that kiwis contain serotonin, which connects the gut to the brain via the vagus nerve, effectively calming both, and promoting sleep.
Michelle Sands, a naturopathic doctor from Florida, considers kiwis “underrated for sleep.” She points out that research indicates they can improve sleep onset, duration, and efficiency due to their serotonin content, along with vitamin C and folate. This fruit supports the gut-brain axis and helps regulate sleep cycles, plus, it lessens oxidative stress that could disrupt sleep.
2. Pumpkin Seeds
Pumpkin seeds stand out for sleep due to their high magnesium and zinc content, which is crucial for nervous system regulation and hormone balance, according to Sands. Magnesium can reduce nighttime cortisol levels and help the body relax, whereas zinc supports progesterone production. With progesterone’s calming effects on the brain, low levels can lead to fragmented sleep, especially for women.
3. Chickpeas or Lentils
Chickpeas and lentils are well-known for their numerous health benefits, and Sands highlights their ability to aid sleep. They stabilize blood sugar levels and support progesterone production, which is key for avoiding those unsettling 2-3 a.m. wake-ups. Rich in vitamin B6, they also aid serotonin production, fostering a calmer internal environment for sounder sleep.
4. Barley
Barley features a soluble fiber called beta-D-glucan. According to Dr. Li, this fiber ferments in the gut, leading to short-chain fatty acids (SCFA), particularly butyrate. SCFAs not only activate the vagus nerve, relaxing the nervous system but also help reduce inflammation in the brain.
Honorable Mentions
Incorporating fatty fish like mackerel, sardines, and salmon is beneficial too. Li suggests having a portion about the size of a card two to three times a week. The omega-3 fatty acids in these fish can lower brain inflammation, improving sleep quality.
And though it’s not technically a food, chamomile tea, due to a polyphenol called apigenin, can assist with sleep. Dr. Li explains that brewing the dried flowers into tea allows apigenin to enter the bloodstream and trigger receptors in the brain, promoting a calm state that makes falling asleep easier.
