We all know that poor sleep quality can profoundly affect your body, mind and spirit. But sometimes improving your quality of sleep isn’t as simple as getting to bed early. If you’ve been working on improving your sleep hygiene but still find yourself struggling to get deep, restorative sleep, it might be time to look at your diet.
While you may already know that too much caffeine or late-night snacking can mess with your sleep, you may not know that there are also foods you can eat that will not only improve your sleep but also help reduce daytime sleepiness, poor focus, stress, and sugar cravings.
Foods That Help You Sleep Better
As with most things, there is a relationship between what you eat and how well you sleep. Getting good quality sleep is so incredibly important for your overall health. That’s why it’s so important to choose wisely when it comes to the foods and drinks you consume daily.
Certain foods contain high amounts of specific antioxidants and nutrients that help you fall asleep faster. They may also affect your body’s ability to produce hormones and neurotransmitters that help you sleep more soundly.
So, let’s take a closer look at the herbs, spices, and foods your body needs to get your quality ZZZs.
1. Tart cherry juice
Melatonin is an important sleep hormone that helps your body regulate its sleep-wake cycle. Normally, melatonin production naturally increases as it gets darker outside, which helps you fall asleep. But stress, electronics, and even age can mess with your body’s natural cycle of melatonin production
Tart cherries are loaded with melatonin, which may help improve your sleep quality and your sleep cycle. One study found that drinking a glass of tart cherry juice twice a day for two weeks added 90 minutes of extra sleep for older adults with insomnia.
2. Fish and omega-3s
Recently it’s been discovered that there is a link between omega-3s in fish and better sleep. A study from the University of Pennsylvania found that children who ate fish at least once a week seemed to sleep better and had higher IQ scores. The more fish eaten was also linked to fewer sleep disturbances and better overall sleep quality.
3. Leafy greens
Leafy greens provide sleep-inducing nutrients that can help boost melatonin and keep your sleep cycle in check. Greens such as spinach, kale, Swiss chard, and collard greens are loaded with magnesium and calcium — essential trace minerals that support quality sleep in adults.
4. A handful of nuts
If you have a hard time staying asleep, you might be low in magnesium. In fact, it’s estimated that half of all Americans are magnesium deficient. Luckily, many nuts are a good source of magnesium.
Magnesium supports quality sleep by promoting healthy inflammation responses and healthy cortisol levels. Cortisol, the “stress hormone”, can keep you up at night. Nuts like walnuts and almonds are also a great source of tryptophan, which helps the body to produce natural melatonin and serotonin, chemicals that help calm the body and mind.
Ashwagandha, used widely in Ayurvedic medicine, is an adaptogen that has been around for centuries. And it can do wonders to help improve your sleep quality. Adaptogens are certain herbs or mushrooms that can help your body better deal with stress.
In fact, ashwagandha can help balance stress by reducing cortisol by up to 28 percent. In fact, many studies link ashwagandha to falling asleep faster, staying asleep longer, and basically experiencing better overall sleep quality.
6. Lion’s Mane
Lion’s mane is a mushroom that has short, white, hair-like strands that kind of resembles the mane of a lion. Mainly used for cognitive support, it helps fight brain fog, and protects against memory loss. But lion’s mane also helps improve sleep quality without making you feel drowsy.
Lion’s mane is a safe natural nootropic that supports sleep by calming the nerves, reducing anxiety, and boosting mood. As with most adaptogens, you’ll need to take lion's mane daily to allow it to build up in your system and work effectively.
7. Reishi mushrooms
Herbalists often recommend reishi mushrooms to patients who aren’t sleeping well. And it’s often used to restore consciousness and emotional balance. When these are in balance, so is your mood, focus, and sleep.
A study published in the Journal of Ethnopharmacology found that taking reishi mushroom for three days significantly improved total sleep time and non-rapid eye movement sleep.
You may have heard about “golden milk” for sleep and there’s a good reason. It’s a delicious way to get your daily dose of turmeric. Many health-conscious people have become obsessed with turmeric thanks to the many health properties associated with curcumin, the active compound in turmeric.
Beyond supporting healthy inflammation, curcumin promotes relaxation, lowers anxiety, and even helps you sleep better. Just remember that turmeric is not easily absorbed into the body. So simply sprinkling it on your food or in a cup of hot milk won’t give you the benefits you need. You’ll need to pair it with a pinch of black pepper to release the benefits of turmeric.
9. Golden Superfood Bliss
Golden Superfood Bliss is like a soothing cup of golden milk that's been boosted with adaptogens like ashwagandha, a mushroom blend that includes reishi, shiitake, maitake, and lion's mane, and superfood spices.
This delicious elixir can help soothe occasional stress and anxiety and promote a restful night’s sleep. And with only 25 calories a scoop, it can help you curb those late night sugar cravings. *
Mix Golden Superfood Bliss into your favorite plant or dairy milk as part of your evening wind-down routine. You can even add it to your favorite cookie, cake, or soup recipe. The possibilities are endless!
Click the link below to discover how Golden Superfood Bliss can help you fall asleep faster and stay asleep longer.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.