5 Foods to Help You Sleep

5 Foods to Help You Sleep

August 8, 2019 4 By William Morgan


– Getting good sleep
is incredibly important for your overall health. There are many strategies
you can use to promote sleep, including making changes to your diet, as many foods do have
sleep promoting properties. In this video, we’re looking at five foods you can eat before bed that
may improve sleep quality. (soft chiming) Number one, chamomile tea. Chamomile tea is a popular herbal tea that has properties that
may improve sleep quality. Specifically chamomile
tea contains apigenin, an antioxidant that binds to
certain receptors in your brain that may promote sleepiness
and reduce insomnia. This study found that women
who drank chamomile tea for two weeks reported
improved sleep quality compared to non-tea drinkers. Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated
with sleep problems. Drinking chamomile tea before bed is certainly worth a try then, unless your the time of person
who would have to wake up in the middle of the night
to go to the bathroom, in which case, you’d be better off trying one of these other strategies. Number two, turkey. Many people claim that turkey is a great food to eat before bed. It does have a few
properties that explain why some people may become
tired after eating it. Most notably, it contains
the amino acid tryptophan, which increases the production of the sleep-regulating hormone melatonin. The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming
moderate amounts of protein before bed is associated
with better sleep quality, including less waking
up throughout the night. Certainly interesting but
more research is needed to confirm turkey’s potential
role in improving sleep. Number three, tart cherry juice. Tart cherry juice is known
to promote sleepiness and it’s even been studied for its role in relieving insomnia. The sleep-promoting effects are due to its high content of melatonin, which is a hormone that
regulates your internal clock and signals your body
to prepare for sleep. In two studies, adults with
insomnia who drank eight ounces, or 237 ml, of tart cherry
juice twice a day for two weeks slept about an hour and a half longer, and reported better sleep
quality compared to when they did not drink the juice. Again, these results are
promising but preliminary. I don’t see the harm in
drinking some tart cherry juice before bed if you have been having issues. Number four, almonds. Almonds may help boost
sleep quality because they are a source of the sleep
regulating hormone melatonin. They’re also an excellent
source of magnesium, a mineral that may help
improve sleep quality, especially for those who have insomnia. Magnesium’s role in promoting
sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep. So, the potential sleep
promoting effects of almonds are promising. Again, more research is
probably needed for that one. Number five, kiwi fruit. Kiwi fruit is a low calorie
and highly nutritious fruit. According to research, they
may be one of the best foods to eat before bed. In a four weeks study, 24
adults consumed two kiwi fruits one hour before going to bed each night. Now, at the end of the study, participants fell asleep 42% more quickly than when they didn’t eat
anything before bedtime. Additionally, their ability
to sleep through the night without waking improved by 5%, while their total sleep
time increased by 13%. The sleep-promoting effects
of kiwis are thought to be due to their content of serotonin, a brain chemical that helps
regulate your sleep cycle. It has also been suggested
that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for
their sleep-promoting effects. This is thought to be due to their role in reducing inflammation. Evidence is definitely preliminary, but I don’t see the harm in
eating one to two kiwi fruits before bed because they’re low calorie, they’re nutritious, they’re delicious. Thanks for watching. Make sure to give this video a thumbs up if you found it informative, and don’t forget to subscribe to Healthline’s Authority
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button below this video. (mellow music)