Eating THESE foods can help you sleep better at night

The foods you eat can have an impact on your sleep – some promoting it while others making you more energetic and less sleepy than before.

Kiwi fruit possesses numerous vitamins and minerals such as vitamins C and E as well as potassium and folate.

Some researchers have found that eating kiwi can improve sleep. In a study, people who ate two kiwis one hour before bedtime fell asleep faster, slept more, and had better sleep quality. According to researchers, the sleep quality in kiwis could relate to their antioxidant properties, ability to address folate deficiencies, and/or high concentration of serotonin.

A research study has found that fatty fish may help promote better sleep. The study found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning.

Researchers believe that fatty fish may help in better sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which help in the body’s regulation of serotonin.

Nuts like almonds, walnuts, pistachios, and cashews are also considered good for sleep. Nuts contain melatonin as well as minerals like magnesium and zinc that are essential to a range of bodily processes, including sleep. A clinical trial using supplements found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia sleep better.

A study of adults in Japan found that those who regularly ate rice reported having better sleep than those who ate more bread or noodles. This study only identified an association and cannot demonstrate causality. However, it does support prior research that showed that eating foods with a high glycemic index, such as carbs, around four hours before bedtime helps with falling asleep.

Dairy products like milk, yogurt and cheese have been shown to improve sleep in older adults, especially when paired with light exercise, according to studies.

A study looked at 421 community-dwelling older people aged 65 years and older living in Ibaraki prefecture, Japan. The researchers found that participants who engaged in sufficient levels of leisure-time physical activity as well as consumed milk or cheese were less likely to complain of difficulty initiating sleep (DIS) -- which means needing 30 minutes or more to fall asleep.

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