Buzz
Credit: Getty ImagesSkimping on sleep doesn't just leave you feeling awful—it has serious consequences. Inadequate sleep can compromise your immune system, making you more vulnerable to illnesses; it increases the likelihood of injuries during strenuous exercise; and it disrupts hormones that control hunger, leading to increased appetite and stronger cravings. Sleep is essential, yet the CDC reports that a third of Americans don't get the advised seven to nine hours nightly.
Did you know that your evening eating habits can influence your sleep quality? While milk and chamomile tea are well-known sleep aids—milk provides melatonin, the hormone that regulates sleep, and chamomile tea is rich in antioxidants that promote relaxation and better sleep—they aren't the only options.
Numerous nutrients can enhance your sleep. Below are 10 additional foods scientifically proven to improve your sleep, along with tasty suggestions for adding them to your diet.
1. Almonds
Victor ProtasioA single ounce of almonds, roughly a handful, provides nearly 25% of the daily magnesium requirement for women, which can enhance sleep quality. Magnesium, a crucial mineral, is often deficient in our diets—studies show many people don't get enough. Additionally, research links low magnesium levels to insomnia. Magnesium helps calm the brain, aiding the process of falling asleep.
Thanks to their rich magnesium content, almonds are a standout food for improving sleep. Enjoy them as a snack, blend them into yogurt, or use them as a salad topping.
2. Tart Cherries
Victor ProtasioTart or sour Montmorency cherries are rich in melatonin, a hormone that regulates sleep cycles. A small study found that participants who consumed juice concentrate from these cherries enjoyed longer and more restorative sleep. "Studies show that incorporating tart cherries into your diet can enhance sleep quality and duration, especially for those with insomnia," explains Erin Palinski-Wade, RD. While fresh tart cherries are less common than sweet varieties, they are available frozen, dried, or as juice.
3. Leafy Greens
Caitlin Bensel"Incorporating magnesium-rich foods into your diet can significantly enhance sleep, particularly for those experiencing nighttime insomnia, where they wake up and struggle to return to sleep," explains Palinski-Wade. To ensure you meet your daily magnesium requirements, increase your intake of leafy greens, legumes, nuts, seeds, and whole grains. Leafy greens are also packed with vitamin C, which helps reduce stress. Consider adding arugula, spinach, chard, or kale to your meals.
4. Raspberries
Christopher TestaniAdults typically require 25 to 35 grams of fiber daily (with men needing more), and just 1 cup of raspberries delivers an impressive 8 grams. If you're among the 95% of Americans not meeting their fiber needs, it could disrupt your sleep. A 2016 study revealed that low-fiber diets correlate with reduced deep, restorative sleep, while higher fiber intake is linked to longer periods of quality sleep.
RELATED: 6 Fiber-Rich Fruits You Should Try
5. Kiwi
Victor ProtasioKiwi is more than just a nutrient-dense superfruit rich in fiber and antioxidants. It also contains serotonin, a brain chemical that helps regulate sleep cycles. This vibrant green fruit can aid in falling asleep faster and enhancing sleep quality. A study in the Asia Pacific Journal of Clinical Nutrition found that eating kiwi improved "sleep onset, duration, and efficiency" in adults with sleep issues. Enjoy one or two kiwis before bed to promote better sleep.
6. Chickpeas
Caitlin BenselIndulging in hummus has never been more appealing. Chickpeas are a plant-based source of tryptophan, the same amino acid found in turkey, which boosts melatonin production.
7. Salmon
Caitlin BenselThe dynamic duo of omega-3 fatty acids and vitamin D in salmon can enhance sleep quality by boosting serotonin production. Palinski-Wade notes that omega-3s also reduce stress hormones in the body. Unlike other fats, omega-3s are "essential," meaning they must come from your diet since your body can't produce them. A -ounce serving of wild-caught salmon provides 2.6 grams of long-chain omega-3s. Mackerel is another excellent fatty fish for lowering stress and promoting restful sleep.
8. Oats
Jen CauseyA study comparing sleep patterns across different diets—high in protein, fat, or carbs versus a standard diet—found that participants on the high-carb diet experienced fewer sleep disruptions. (Yes, carb enthusiasts!) Oats are a nutritious whole-grain carbohydrate and a solid source of magnesium. Kickstart your day—and end it well—by having a bowl of overnight oats for breakfast.
9. Yogurt
Victor ProtasioIf you haven't been focusing on your gut health, here's why you should: Your microbiome, the trillions of bacteria in your gut, plays a role in regulating your sleep patterns. Growing research suggests that your microbiome influences not only sleep rhythms and quality but also mood and stress levels. Interestingly, the bacteria in your gut may follow a circadian rhythm similar to ours!
A great way to maintain a healthy microbiome is by consuming probiotic-rich foods to boost beneficial bacteria. One study found that eating yogurt three to four times a week increased the presence of good gut bacteria and improved bacterial diversity—both signs of a thriving microbiome. While it's simple to grab a yogurt container, it's also fairly easy to make your own.
10. Citrus Fruits
Caitlin BenselElevated stress levels can disrupt both falling asleep and staying asleep. "Alongside incorporating regular exercise and deep breathing techniques, consuming foods high in vitamin C and omega-3 fatty acids can lower stress hormones in the body," says Palinski-Wade. Citrus fruits such as oranges, grapefruits, clementines, lemons, and limes are excellent sources of vitamin C. Strawberries and legumes are also rich in this essential nutrient.
