Getting a restful night’s sleep doesn’t just depend on your bedtime routine or sleep environment—it’s also influenced by what you eat. The food you consume throughout the day and especially closer to bedtime can impact how well you sleep. Here’s a guide on the top five foods to help promote better sleep and five foods to avoid for a peaceful, restorative night.
Foods to Eat for Better Sleep
1. Almonds
Almonds are a great source of magnesium, a mineral known for promoting relaxation and muscle health. Studies suggest magnesium can improve sleep quality, particularly for those experiencing insomnia. Snack on a handful of almonds a few hours before bed to help set the stage for restful sleep. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
2. Kiwi
Rich in antioxidants like vitamin C and serotonin, kiwi is a sleep-friendly fruit shown to improve both the quality and duration of sleep. Eating kiwi regularly before bed has been linked to falling asleep faster and staying asleep longer.
3. Chamomile Tea
Known for its calming effects, chamomile tea contains an antioxidant called apigenin, which binds to receptors in the brain to help promote relaxation and reduce insomnia symptoms. A warm cup of chamomile tea can signal to your body that it’s time to unwind. https://www.nccih.nih.gov/health/chamomile
4. Fatty Fish
Salmon, trout, and other fatty fish are excellent sources of vitamin D and omega-3 fatty acids, which help regulate serotonin, a sleep-promoting hormone. A light dinner with fatty fish and a mix of leafy greens can be a perfect pre-sleep meal. www.sleepfoundation.org/
5. Tart Cherries
Tart cherries are rich in melatonin, a hormone that regulates sleep-wake cycles. Drinking a small glass of tart cherry juice in the evening may help you fall asleep faster and enjoy deeper, more consistent sleep. www.sleepfoundation.org/
Foods to Avoid for Better Sleep
1. Caffeine
Caffeine is a stimulant that can stay in your system for hours, making it harder to fall asleep. Try to limit caffeine intake after 2 PM and opt for caffeine-free teas or water instead.
2. Spicy Foods
Foods that are spicy can cause discomfort and indigestion, which can interfere with your ability to fall asleep and stay asleep. Avoid spicy meals in the evening to prevent nighttime wakefulness.
3. Sugary Desserts
Sugar consumption can lead to spikes in blood sugar, which may disrupt sleep patterns. High-sugar snacks like candy, cakes, and pastries can cause you to wake up more frequently during the night. https://www.health.harvard.edu/staying-healthy/eating-junk-food-may-affect-deep-sleep
4. Alcohol
While alcohol might make you feel drowsy at first, it can interfere with REM sleep, the restorative stage of sleep. Avoid alcohol close to bedtime for a more restful night. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
5. Heavy or Greasy Foods
Greasy foods take longer to digest and may cause discomfort and acid reflux, especially when lying down. Opt for lighter, easily digestible meals in the evening.
How Jutewood Can Help You Sleep Better
While eating the right foods can certainly help, creating an ideal sleep environment is equally important for restful sleep. Our Memory Foam Sleep Mask can help you achieve complete darkness, even if your room isn’t perfectly dark. By blocking out unwanted light, the mask supports your body’s natural melatonin production, helping you relax and fall asleep more easily. With soft, contoured memory foam, it ensures maximum comfort throughout the night, making it an essential part of your nighttime routine.
Prioritize your sleep by combining the power of good nutrition with a peaceful sleep environment. Discover the benefits of Jutewood’s Memory Foam Sleep Mask for a truly restful night. Shop now!