​​Foods for sleep

Getting enough sleep is essential for your health. When you get a good 7-9 hours of sleep a night, it supports your brain and body in a number of ways.

During sleep, cerebrospinal fluid washes over your brain, removing toxins and waste metabolites. Damage to your muscles and tissues can be repaired, and your cells are able to perform vital functions.

Because so much repair, restoration, and growth occur during sleep, failing to get adequate quality or quantity of sleep can increase the risk of poor health and disease. In particular, the risk of cardiovascular disease, neurological conditions, and diabetes is increased with a chronic lack of high-quality sleep.

Foods for sleep

If you’re struggling to get enough sleep each night, adjusting your diet may help. There are certain foods that contain beneficial compounds that may help promote sleep.

• Almonds and walnuts - a lot of nuts are high in melatonin, healthy fats, and micronutrients that can support your sleep but almonds and walnuts are particularly beneficial for you. Consuming more of each of these nuts might help to boost your sleep quality and quantity, especially if you suffer from insomnia.
• Kiwis - If you are looking for a fruit to enjoy in the evening, kiwis are packed full of vitamins and anti-inflammatory compounds. More research is still needed but it is thought that this low-calorie food might help improve sleep.
• Fatty fish - fatty fish are abundant in unsaturated fatty acids (EPA and DHA), which can lower inflammation. Fish is also high in vitamin D, which has been linked to better sleep quality.
• Teas - some teas may also help to promote sleep, including camomile and lavender. As with kiwis, more research is needed, however, some people find that a cup of tea can be part of a soothing bedtime ritual. Just remember to monitor your quantity of liquids 2 hours before bedtime to help avoid nighttime waking.