15 Foods to Eat for a Better Night’s Sleep

Source: Espresso

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Do you get enough shut-eye each night? A significant lack of sleep is linked to a lower life expectancy as well as common chronic illnesses.

1

Pistachio nuts

According to the research from the Nutrients Journal, nuts, and particularly pistachio nuts, contain high levels of melatonin. Sprinkle them on top of a salad or simply eat them on their own!

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2

almonds

Almonds identified as an excellent source of melatonin. With that in mind, eating a handful of these nuts each day could make a significant difference to how you sleep at night.

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3

rice

Japanese researchers identified rice as a good source of this sleep-promoting nutrient. Whether you’re cooking a curry or a nicely spiced chili, using some white rice as your base helps bulk the meal out.

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4

Balsamic vinegar

Melatonin can help improve sleep efficiency. What’s more, the study also identified the best sources of this nutrient, one of which was balsamic vinegar.

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5

Chamomile tea

chamomile tea could induce sleep. According to study, in which 12 participants were given the beverage. Shortly after consuming the drink, 10 fell into a deep sleep. It suggests that the herbal tea can have a powerful effect.

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6

tomatoes

According to the Nutrients Journal research, these fruits are rich in melatonin and could, therefore, help you improve your sleep.

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7

Peppers

These vegetables are relatively high in melatonin, according to the Nutrients Journal research. Put simply, that means that including them in your daily eating plan could help you improve your sleep.

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8

kiwis

If you’re having trouble getting the sleep you need, here’s one solution. Research from Columbia University suggests that eating kiwifruit could have a positive effect on a person’s sleep quality.

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9

Strawberries

The subtle taste of strawberries is undeniably enticing. Luckily, these scrumptious fruits have been identified as rich in melatonin by the Nutrients Journal research.

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10

walnuts

Walnuts are rich in both melatonin and antioxidants, according to research from the University of Texas. Thankfully, these nuts are also highly versatile and you can use them in a variety of dishes.

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11

Edamame beans

A bean by any other name would taste as good. According to the Nutrients Journal research, soybeans are another prime source of melatonin. You can eat these legumes as a snack straight out in the cooking.

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12

fish

Did you know that tucking into some fish could boost your sleep? Research from the University of Pennsylvania found that children who eat fish once a week had better sleep and higher IQs than those who don’t eat the food regularly.

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13

Avocado

The fruit actually has a higher concentration of potassium than banana, coming in at 485 mg per 100 g. Based on the research from the University of California–San Diego, eating this fruit as part of your daily diet could improve your ZZZs.

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14

bananas

Research from the University of California–San Diego suggests that this chemical element, which is often found in food, can significantly improve sleep efficiency. Snacking on potassium-rich foods, such as bananas, which pack 358 milligrams per 100 grams, may be a good way to get more rest.

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15

cashews

The information from Monash University suggests that these nuts are high in the compound. With that in mind and based on the research cited in the Nature Journal, eating these could prevent you from having disrupted sleep.

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