Insomnia affects nearly 1 in 10 adults in the United States, with many suffering from chronic difficulties in falling or staying asleep. Stress is a leading cause of insomnia, but diet also plays a significant role. Foods rich in sugar, caffeine, gluten, or polyunsaturated fats can worsen insomnia. However, incorporating foods known to improve sleep into your diet can help combat insomnia.
Here are five foods that can aid sleep:
1. Almonds: Almonds are rich in magnesium, a natural muscle relaxant and anti-stress agent. Research has shown that magnesium supplementation can improve sleep quality, making almonds an excellent choice for treating insomnia.
2. Cherries: Cherries and cherry products have been linked to improved sleep due to their melatonin content. Consuming tart cherry juice concentrate has been shown to elevate melatonin levels and improve sleep quality.
3. Bananas: Despite being known for boosting energy, bananas also contain magnesium, potassium, and tryptophan – a trio of sleep-promoting nutrients. Tryptophan is a precursor to serotonin and melatonin, key neurotransmitters in regulating sleep.
4. Valerian: Valerian root has been used for centuries as a sleep aid. Studies have shown that valerian extracts can significantly improve sleep quality, making it a valuable remedy for insomnia.
5. Oatmeal: High in magnesium and potassium, oatmeal is a suitable evening food due to its calming and soothing nature. The combination of oatmeal with milk, a known relaxation drink, makes it an ideal choice for promoting sleep.
By incorporating these five foods into your diet, you can take a step towards improving your sleep quality and combating insomnia. Remember, a healthy diet is key to a good night’s sleep.
Sources:
– Stanford Center for Sleep Sciences and Medicine
– Journal of Research in Medical Sciences
– European Journal of Nutrition
– Menopause
– The author, Michael Ravensthorpe, advocates for the world’s healthiest foods on his website, Spiritfoods.
