Sleep is one of the most important things but many people struggle with getting to sleep, and so find themselves exhausted a lot of the time.
Alongside getting in place a good sleep routine, and using clever sleep methods to help you get those Z’s in, food can also be a factor. So, luna’s put together a guide to foods that have been scientifically proven to help you get to sleep.
But first – what’s the science behind this?
Our bodies’ natural way of figuring out what’s day and what’s night, and so when to be awake vs. asleep, is called the circadian rhythm – or an internal “bodyclock”.
The “body clock” itself is all controlled by a hormone called melatonin – a gland in the brain, called the pineal gland, naturally makes this Melatonin is higher at night, which signals to the rest of the body to prepare for sleep.
Other hormones, like serotonin and tryptophan (a key part of serotonin) are also needed for sleep to be of a high quality, as they are the ingredients which later become melatonin.
Some foods have been shown to affect the balance of these hormones, which are so important in sleep. So, with all this in mind, you really can plan your diet for a better night’s sleep.
Now, which foods can make you sleepy? The hormones melatonin, serotonin and tryptophan are all affected by certain foods and work to make you more sleepy. Here are examples of foods which are high for melatonin, serotonin and tryptophan:
Melatonin
- Grains & starches like corn, rice and barley
- Fruits and vegetables, especially tomatoes, strawberries and cherries
- Ginger
- Nuts like almonds and walnuts
Serotonin
- Fruits and vegetables, especially plantain, pineapple, banana, kiwi, plums and tomatoes
- Nuts like walnuts and pecans
Tryptophan
- Dairy
- Fish and seafood like halibut, clams, oysters, salmon, trout and shrimp
- Grains such as bran, oats and buckwheat
- Legumes, like beans, tofu and lentils
- Nuts and seeds, particularly chia, sesame, flaxseeds, sunflower seeds and pistachios
If you are struggling with your sleep, you can use this as a guide to choose snacks or
recipes that include these ingredients. And there’s so much variety, there’s something to suit everyone.
By Karis Harwood
