9 Foods Recommended for a Good Night's Sleep

Quality sleep is essential for mental and physical health. By quality sleep, we mean 7-9 hours of uninterrupted sleep. However, many people struggle to complete this duration and fall into deep sleep.

A single night of insomnia or poor sleep may only reduce your energy during the day, but if it continues for a long time, it can pave the way for many diseases.

The beneficial effects of nutrition in many areas of health also apply to quality sleep. If you have sleep problems or feel that you are not sleeping well, you can try addressing the problem by eating the right foods.

To help improve sleep quality, we have compiled 9 foods and drinks that you can consume. Let us examine their effects on sleep quality together;

Foods That May Contribute to Quality Sleep

Almonds

Almonds, which can easily be eaten as a snack, are healthy nuts rich in fiber, antioxidants, monounsaturated fatty acids, and minerals. When consumed as part of a balanced eating pattern such as the Mediterranean diet, their antioxidants may help suppress inflammation that causes many diseases. Through this effect, they may provide protection against chronic diseases such as type 2 diabetes. Almonds are also very rich in minerals, and 1 serving (25 grams) can provide the following shares of the recommended daily intake:

• Phosphorus: 16%,
• Manganese: in men, 22%, and in women, 28%,
• Riboflavin: 21%.

Almonds are also thought to contribute to improving sleep quality. This effect may be due to the melatonin hormone they contain. Melatonin regulates your biological clock and helps prepare the body for sleep. Almonds are also a good magnesium source. 1 serving (25 grams) of almonds contributes to your daily magnesium requirement by providing 17% of it. Consuming enough magnesium may help improve sleep quality, particularly in people with insomnia.

The results of a study investigating the relationship between almonds and sleep quality are also quite interesting. 2015 saw “Journal of Natural Medicines” publish an animal study with the following finding:

• 400 mg of almond extract given to mice resulted in deeper and longer sleep than in mice that did not receive it.

Although the potential positive effects of almond consumption on sleep quality and duration are interesting, more comprehensive human studies are needed to reach a firm conclusion.

Turkey Meat

With its high protein content, turkey meat may help preserve and develop muscles and contribute to appetite control. An amount equivalent to 1 meatball (30 grams) of turkey meat provides 9 grams of protein in total. Turkey meat is also a good source of minerals such as phosphorus, riboflavin and selenium . For example, 1 serving (approximately 3 meatballs- 90 grams) of turkey meat can provide the following share of daily selenium needs: 61%.

If you feel a little tired or sleepy after eating turkey meat, this is due to its tryptophan content. Tryptophan, an amino acid, increases production of the hormone melatonin.

Turkey meat may also have this effect because of its protein content. Protein consumed at dinner is thought to be associated with deeper and longer sleep. However, more scientific research is needed to confirm turkey meat's potential role in improving sleep.

Chamomile Tea

Chamomile tea is a herbal tea that is highly beneficial for health and known for its high flavone content. Flavones are a class of antioxidants with inflammation-suppressing properties.

There is some evidence that drinking chamomile tea may strengthen the immune system, reduce anxiety and depression, and improve skin health. Chamomile tea also has properties that may help improve sleep quality. It may produce this effect particularly through the antioxidant apigenin it contains. Apigenin binds to receptors in the brain that promote sleep and may help reduce problems with being unable to sleep.

2020 saw “Journal of Advanced Nursing” publish a randomized controlled study investigating the relationship between chamomile tea, sleep, and depression. A total of 80 participants were divided into 2 groups. One group drank chamomile tea every day, while the other did not. The study found the following:

• Compared with the group that did not drink tea, the tea-drinking group showed improved sleep quality and fewer depression symptoms.

In addition to its positive effects on general health, chamomile tea contains no calories. Therefore, although its effect on sleep has not been fully proven, trying to improve your sleep quality by drinking 1 cup of chamomile tea as an evening snack would be an approach worth trying.

Kiwi

Kiwi is a low-calorie fruit that can be a very healthy snack alternative. It may support the digestive system and contribute to reducing inflammation and lowering cholesterol.

1 kiwi contains an average of 42 calories. Kiwi is also rich in vitamins and minerals, and 1 fruit can provide the following shares of the recommended daily intake:

• Vitamin C: 71%,
• Vitamin K: in men, 23%, and in women, 31%.

Kiwi also contains potassium, folate and many other minerals.

Kiwi's sleep-promoting effect is thought to be due to serotonin, a chemical that may help regulate the sleep cycle.

2011 saw “Asia Pacific Journal of Clinical Nutrition” publish a study lasting 4 weeks with 24 participants. The study observed that, among participants who ate 2 kiwis every evening before bed, 42% could fall asleep more easily than when they did not eat them. In addition, their ability to sleep without interruption improved by 5%, and their total sleep duration increased by 13% overall.

Tart Cherry Juice

Tart cherry juice is rich in antioxidant phenolic compounds such as anthocyanins and flavonols. It is also rich in minerals such as magnesium, potassium and phosphorus. For example, 1 glass (200 ml) of tart cherry juice can provide the following share of the recommended daily magnesium intake: in men, 11%, and in women, 14%.

Tart cherry juice is also thought to have sleep-promoting properties and may even help improve problems with being unable to sleep. It may have this effect because of its high melatonin hormone content.

2018 saw “American Journal of Therapeutics” publish a small randomized controlled study evaluating the effect of tart cherry juice on sleep duration. Participants were divided into 2 groups. One group consumed, for 2 weeks, tart cherry juice twice a day (240 ml), while the control group did not. The study observed that participants who drank tart cherry juice had an average increase of 84 minutes in their sleep duration and an improvement in sleep quality compared with those who did not.

Although these results are exciting, more comprehensive research is needed to confirm the role of tart cherry juice in improving sleep and preventing insomnia.

Fatty Fish

Eating fatty fish such as salmon, tuna, trout, and mackerel is very beneficial for health. The Mediterranean diet, which topped this year's US News and World Report "Best Diets 2020" list, also recommends eating fatty fish several times a week.

Although vitamin D generally enters the body through sunlight or supplements, it is also found in a few foods. Fatty fish are among the leading examples. For instance, 100 grams of red salmon contains 670 IU of vitamin D. This corresponds to the following share of the daily vitamin D requirement: 83%.

One of the most important health-related properties of fatty fish is their richness in omega-3 fatty acids (particularly EPA and DHA). EPA and DHA are known for their inflammation-suppressing and brain-function-enhancing properties; inflammation plays an active role in the development of many diseases.

The combination of omega-3 fatty acids and vitamin D in fatty fish may have a potential sleep-quality-enhancing effect because it promotes serotonin production.

2014 saw “Journal of Clinical Sleep Medicine” publish a study investigating the effect of fish consumption on sleep. 95 participants were divided into 2 groups. Those in the fish group consumed, for 6 months, each week 3 times, 300 grams of red salmon, while participants in the control group ate chicken or red meat instead of fish. The study observed that participants who ate fish could fall asleep 10 minutes earlier than those who did not.

More studies are needed to reach a firm conclusion about the ability of fatty fish to improve sleep. However, eating fish has many benefits in addition to its potential to improve sleep. Therefore, eating grilled or steamed fish for dinner several times a week would be a very beneficial approach.

Walnuts

Walnuts, an ideal snack between meals, are also known for their cholesterol-lowering effect. They contain many minerals and vitamins. Walnuts are also rich in fiber, with 1 serving (25 grams) containing 1.5 grams of fiber in total.

Walnuts produce their cholesterol-lowering effect through their omega-3 fatty acids (ALA and DHA). In this way, they may also have positive effects on heart health.

Walnuts contain a considerable amount of protein, with 1 serving (25 grams) containing 4.3 grams of protein in total.

Their positive effect on sleep is thought to be due to protein, omega-3 fatty acids and their melatonin content. However, there is not enough scientific evidence to support the idea that walnuts improve sleep. Although it has not yet been proven, there would be no harm in trying to contribute to better sleep by eating walnuts as a snack.

Passionflower Tea

Passionflower tea is a herbal tea traditionally used to support the treatment of some health problems. Its flavonoid content may also give it antioxidant effects. The antioxidants in flavonoids are known for their roles in reducing inflammation, boosting immunity, and reducing heart disease risk.

Passionflower tea is thought to help reduce anxiety because of its apigenin content. There are also studies suggesting that it may increase production of the brain chemical gamma aminobutyric acid (GABA). GABA can suppress other brain chemicals such as glutamate that increase stress levels. Because of this, the relaxing properties of passionflower tea are thought to help people fall asleep faster and improve sleep quality.

2011 saw “Randomized Control Trials” publish a study examining the effect of passionflower tea on sleep. 41 participants spent 1 week drinking passionflower tea. After a 1-week washout period, they drank a different herbal tea for 1 week. Participants reported better sleep quality on nights when they drank passionflower tea. However, more scientific studies are needed to confirm its potential effect on sleep.

White Rice

White rice is traditionally eaten in the cuisines of many countries. In some cuisines it is eaten as a main dish, while in others it accompanies meals or is used in desserts. White rice has many varieties, such as baldo, jasmine, and basmati.

A healthier alternative to white rice is brown rice. The main difference between white and brown rice is that the bran and germ have been removed from white rice. This makes white rice poorer in fiber, nutrients, and antioxidants. However, white rice contains some vitamins and minerals. 3 heaped tablespoons (100 grams) of white rice can provide the following share of the recommended daily folate intake: 24%. Of the recommended daily vitamin B1 requirement, it provides, for women, 28%, and for men, 27% .

White rice consists mainly of carbohydrates. 3 heaped tablespoons (100 grams) of white rice provide 28 grams of carbohydrates in total. In addition to its high carbohydrate content, its low fiber content makes rice a food with a high glycemic index. The glycemic index is the rate at which a food raises blood sugar, and consumption of high-glycemic-index foods should be limited in people with diabetes. However, its effect on sleep is thought to be due to its high glycemic index.

2014 saw “Plos One” publish a study comparing the effects of rice, noodles, and bread on sleep. 1848 participants recorded their daily consumption through self-completed questionnaires. The study observed that participants who ate more rice rather than noodles and bread had longer sleep durations overall.

Because white rice raises blood sugar rapidly and has low fiber, vitamin, and mineral content, rather than eating white rice every day it would be more beneficial to try promoting sleep with the other 8 foods mentioned above.

Bonus: Yogurt, of Course

Yogurt, an important part of Turkish cuisine, promises good, restful sleep through its tryptophan content. Many of us have experienced the possibility of sleeping more healthily by eating a small bowl of yogurt every evening.

2020 saw “Int J Environ Res Public Health” publish a review study emphasizing yogurt's effect on improving sleep quality.

Other Foods and Drinks That May Promote Sleep

Some other foods and drinks are also thought to have sleep-promoting properties because of their tryptophan, melatonin, and magnesium content. However, there is no scientific evidence investigating their effect on sleep. A few examples of these foods include;

Milk and dairy products: Dairy products such as a glass of milk, cottage cheese, or plain yogurt are known tryptophan sources. Particularly in older people, drinking 1 glass of milk after light exercise is thought to have a sleep-improving effect.

Bananas: Banana peels are rich in tryptophan. The fruit itself also contains some magnesium. Because of these properties, bananas are thought to improve sleep.

Oats: Like rice, oats are high in carbohydrates. They also contain some fiber. Because of their melatonin content, they are thought to cause drowsiness when consumed before sleep and thus make it easier to fall asleep.

Conclusion

Quality sleep is important for health. In this article, we listed foods thought to have positive effects on sleep because of components such as melatonin, tryptophan, magnesium, and protein. No fully definitive conclusion has been reached that these foods increase sleep duration or quality. However, examining these foods shows that they are also very beneficial for general health and are foods recommended in the US News and World Report selection for the healthiest diet, the Mediterranean diet eating pattern. Therefore, in addition to aiming to improve sleep duration and quality, you can eat these foods to improve general health. However, because rice raises blood sugar, we recommend limited consumption in people with diabetes. It is also worth recalling that basmati rice has a lower glycemic index than baldo rice, which is widely used in Türkiye. Therefore, when people with diabetes eat white rice, we recommend basmati rather than baldo.