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Best foods for Sleep

Best Foods for Sleep: A Pharmacist's Guide to Natural Sleep Solutions

Ever laid in bed counting sheep? Trust me, I hear you. As a pharmacist, I've helped countless patients who struggle with sleep. But here's something interesting: what if the secret to better sleep is right in your kitchen? So, lets discover the best foods for sleep!

Why Does Food Affect Your Sleep?

Think of your body as a complex chemistry lab. What you eat directly impacts your sleep hormones. It's fascinating, really. Your body needs specific nutrients to produce melatonin and serotonin – your sleep-friendly hormones.

The best part is that nature has already packaged these sleep-promoting nutrients into delicious foods. Let's dig in!

When Should You Eat for Better Sleep?

Timing matters. A lot. Have you ever gone to bed right after a big meal? Not comfortable, right? Here's the scoop on timing:

  • Dinner: Eat 2-3 hours before bedtime
  • Late-night snack? Keep it light and aim for 45 minutes before sleep
  • Craving something? Stick to sleep-friendly foods

Your digestive system slows down at night. That's why that midnight pizza might not be your best friend!

The Best foods for Sleep Guide

1. Kiwi Fruit: Nature's Sleep Aid one of the best foods for Sleep

This small but mighty fruit has emerged as a surprising hero in sleep research. Originally from China but now enjoyed worldwide, kiwis pack an impressive nutritional punch that can significantly impact your sleep quality.

Key sleep-promoting nutrients in kiwis include:

  • High levels of serotonin, which helps regulate your sleep-wake cycle
  • Vitamin C (up to 120% of your daily needs in two fruits)
  • Potassium for muscle relaxation
  • Antioxidants that combat sleep-disrupting inflammation
  • Folate, which may help with insomnia symptoms

Research has shown that eating two kiwis an hour before bedtime can:

  • Reduce the time it takes to fall asleep by up to 35%
  • Increase total sleep duration
  • Improve sleep efficiency (time spent actually sleeping while in bed)
  • Reduce nighttime waking

2. Sour Cherries: The Natural Melatonin Source (my favouride food for sleep) 

Not to be confused with their sweeter cousins, sour cherries (particularly the Montmorency variety) have been extensively studied for their sleep-promoting properties.

Benefits of sour cherries:

  • Contains one of the highest natural sources of melatonin
  • Rich in anti-inflammatory compounds that may improve sleep quality
  • Provides both serotonin and tryptophan
  • Available in multiple forms (fresh, frozen, dried, or juice)

How to use tart cherries for sleep:

  • Drink 8 ounces of sour cherry juice twice daily
  • Best timing: One serving in the morning and one 2 hours before bedtime
  • For concentrate: 1-2 tablespoons mixed with water
  • Fresh cherries: About 1 cup serving before bed

3. Fatty Fish: The Brain-Boosting Sleep Supporter

The connection between fatty fish and sleep quality is fascinating. Regular consumption of these omega-3 rich foods can significantly impact your sleep architecture.

Top fatty fish choices for sleep:

  1. Salmon
    • High in vitamin D (crucial for sleep regulation)
    • Rich in omega-3 DHA and EPA
    • Contains tryptophan
  2. Mackerel
    • Excellent source of vitamin B12 for melatonin production
    • High protein content for sustained sleep
  3. Sardines
    • Convenient and affordable option
    • Rich in calcium (helps process tryptophan)
  4. Tuna
    • Good source of sleep-promoting selenium
    • Contains B vitamins for serotonin production

Recommended serving: 3-4 ounces, 2-3 times per week

4. Nuts and Seeds: Mineral-Rich Sleep Enhancers

Each variety of nuts and seeds offers unique sleep-promoting benefits. Let's break down the specific advantages of each:

Almonds

  • Magnesium content: 80mg per ounce (20% daily value)

  • Natural melatonin source
  • Protein and healthy fats for stable blood sugar
  • Best consumed: 1 ounce (about 23 almonds) before bed

Walnuts

  • Highest plant-based source of omega-3 (ALA)

  • Contains melatonin
  • Rich in magnesium and phosphorus
  • Serving suggestion: 7-8 whole walnuts

Pistachios

  • One of the highest melatonin contents among nuts

  • Protein and fiber for sustained sleep
  • Vitamin B6 for serotonin production
  • Recommended amount: 1 ounce (about 49 pistachios)

Pumpkin Seeds

  • Exceptional source of tryptophan

  • High in zinc (vital for brain health)
  • Magnesium content helps muscle relaxation
  • Serving size: 1-2 tablespoons

5. Dairy Products: The Traditional Sleep Aid

While not mentioned extensively in our previous version, dairy products deserve special attention:

Milk

  • Contains natural tryptophan
  • Rich in calcium which helps process sleep hormones
  • Provides vitamin D (especially fortified milk)
  • Best consumed: 1 cup warm milk before bed

Yogurt

  • Probiotics may influence sleep quality
  • Good source of protein and calcium
  • Contains gamma-aminobutyric acid (GABA)
  • Recommendation: 1 cup of plain yogurt 2 hours before bed

6. Whole Grains: Complex Carbs for Better Sleep

Whole grains can significantly impact sleep quality through various mechanisms:

Oatmeal

  • Rich in melatonin and selenium
  • Provides steady glucose release
  • High in relaxing magnesium
  • Serving suggestion: ½ cup about 2 hours before bed

Brown Rice

  • High in GABA
  • Complex carbs help tryptophan reach the brain
  • Contains magnesium and selenium
  • Recommended portion: ½ cup with dinner

The Timing Game: When to Eat What?

Let's break this down hour by hour:

Evening Meal (5-7 PM)

  • Eat your main protein now
  • Include complex carbs
  • Add some fatty fish or lean protein

Pre-Bed Snack (8-9 PM)

  • Keep it light
  • Choose sleep-promoting foods
  • Avoid heavy fats or protein

The Danger Zone (9 PM onwards)

  • Skip heavy meals
  • Avoid sugary snacks
  • Say no to caffeine

What Not to Eat Before Bed

Here are some types of food could be sabotaging your sleep. Here's what to avoid:

  • Coffee 
  • Chocolate (sorry!)
  • Spicy foods (save them for lunch)
  • Heavy, fatty meals
  • Alcohol (it might make you sleepy, but it ruins sleep quality)

Pharmacists Recommended Best foods for Sleep & Timing

Here's a simple evening routine:

  1. Eat dinner by 7 PM
  2. Have a small sleep-friendly snack at 8:30 PM
  3. Drink some caffeine-free tea at 9 PM
  4. Ready for bed by 10 PM

Combine these dietary choices with good sleep practices:

 

  • Maintain consistent meal times
  • Stay hydrated throughout the day (but reduce intake close to bedtime)
  • Consider herbal teas like chamomile or lavender in the evening
  • Keep a food diary to track how different foods affect your sleep
  • Combine sleep-promoting foods for enhanced effects

When Should You Get Help?

Are you:

  • Struggling to sleep most nights?
  • Feeling exhausted during the day?
  • Dealing with sleep apnea?

Don't wait! Talk to your healthcare provider. Sometimes, diet alone isn't enough.

 

 

While diet can significantly impact sleep quality, it's important to recognise when to seek professional help. If you're experiencing persistent sleep issues, especially if you have sleep apnea, consult your healthcare provider. They can provide appropriate medical guidance and may recommend specific sleep solutions or CPAP therapy when necessary.

The Bottom Line

Remember: food isn't a magic sleep solution. But the right foods at the right time can make a huge difference! Start small. Try one or two changes. See what works for you.

Looking for more sleep solutions? Need help with sleep apnea? Visit us at Sleep Mate CPAP or have a chat with our pharmacist on the chat option. We're here to help you get the rest you deserve!

Disclaimer: This advice is general in nature. Always chat with your healthcare provider before making major changes to your diet or sleep routine.

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