Wesam ELRamahi, MD
As many as 35% of American adults suffer from insomnia. With such a high percentage, it's understandable how some people may look into different types of foods or drinks to help with sleep. While there's no guarantee that a single food or drink could help, there are some that may make it easier to get a great night's sleep.
1. Kiwi
Kiwi is a small fruit that possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.
Some research has found that eating kiwi can improve sleep. In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better quality sleep.
It is not known for sure why kiwis may help with sleep, but researchers believe that it could relate to their antioxidant properties, ability to address folate deficiencies, and/or high concentration of serotonin.
2. Tart Cherries and Tart Cherry Juice
Several studies have found sleep benefits for people who drink tart cherry juice. In one study, people who drank two one-cup servings per day were found to have more total sleep time and high sleep efficiency.
These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regular circadian rhythm and promote healthy sleep. Tart cherries may also have an antioxidant effect that is conducive to sleep.
3. Malted Milk and Nighttime Milk
Malted milk is made by combining milk and a specially formulated powder that contains primarily wheat flour, malted wheat, and malted barley along with sugar and an assortment of vitamins.
In the past, small studies found that malted milk before bed reduced sleep interruptions. The explanation for these benefits is uncertain but may have to do with the B and D vitamins in malted milk.
Milk itself contains melatonin, and some milk products are melatonin-enriched. When cows are milked at night, their milk has more melatonin, and this milk may be useful in providing a natural source of the sleep-producing hormone.
4. Fatty Fish
A research study found that fatty fish may be a good food for better sleep. The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime function.
Researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body's regulation of serotonin. This study focused particularly on fish consumption during winter months when vitamin D levels tend to be lower.
5. Nuts
Nuts like almonds, walnuts, pistachios, and cashews are often considered to be a good food for sleep. Though the exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium and zinc that are essential to a range of bodily processes. In a clinical trial using supplements, it was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia get better sleep.
6. Rice
Studies of carbohydrate intake and sleep have had mixed results overall, but some evidence connects rice consumption with improved sleep.
A study of adults in Japan found that those who regularly ate rice reported better sleep than those who ate more bread or noodles. This study only identified an association and cannot demonstrate causality, but it supports prior research that showed that eating foods with a high glycemic index around four hours before bedtime helped with falling asleep.
At the same time, sugary beverages and sweets have been tied to worse sleep, so it appears that not all carbohydrates and high glycemic index foods are created equal.
Additional research is necessary to fully identify the sleep-related effects of different carbohydrates.
