Who doesn’t love some fresh grilled fish with colourful veg and a glass of red wine? As well as reducing your risk of heart disease, stroke and cancer, researchers have found a Mediterranean diet is also good for helping you get better rest. In a 2019 study, the more closely participants adhered to the principles of a Mediterranean menu, the higher their sleep quality.
Data from the National Health and Nutrition Examination Survey confirms that low calcium intake is specifically linked with difficulty nodding off and less restorative sleep. Canned sardines are a terrific calcium source for people who can’t tolerate or don’t want to consume dairy. Or vegans can get snooze-inducing calcium from fortified plant milks, nuts and green vegetables.
A banana is packed with around 375mg of potassium (nearly a fifth of the daily recommendation), a mineral associated with less daytime sleepiness. Snacking on this bendy fruit before bedtime also tops up your intake of vitamin B6. Low B6 levels can interfere with the synthesis of serotonin (a calming brain chemical), leading to disordered sleep.
Brazil nuts are packed with magnesium, which can enhance levels of sleep-regulating melatonin hormone and aid muscle relaxation. Low levels of magnesium in the blood can trigger sleep difficulties, which studies have shown are improved when supplements of the mineral are taken.
Almonds are also a good source of magnesium and have documented slumber-promoting qualities. In one study there was a 10% drop in the number of students reporting insomnia after eating 10 almonds a day for 14 days.
Another nut to get you into doze mode, pistachios contain the key sleep ingredients vitamin B6 and magnesium. Plus they’re one of the top natural sources of melatonin.
High fibre intake is associated with more rejuvenating nights under the duvet according to a 2016 study. For the purposes of the research, 26 adults spent five nights in a sleep lab during which their nutrient intake was also carefully monitored. Higher intake of fibre (for example from whole grains) produced more deep, or slow wave, sleep – the type that makes you feel perkier in the morning.
The same sleep lab study also found a beneficial effect on snoozing when people were given diets high in protein and low in saturated fat. It took only 17 minutes to nod off after a day of this type of nutritionist-approved eating (think skinless chicken and fish), compared with 29 minutes to get to sleep when people selected their own foods and tucked into a higher amount of saturated fat and less protein.
Low dietary intake of the mineral selenium is common and has been linked with difficulty nodding off. Eating more crab is one way of getting your selenium fix, plus the shellfish also contains crucial sleep nutrients like calcium and vitamin B6.
In a 2014 study, men who ate salmon three times a week for six months showed small improvements in sleep and daily functioning. They also had higher heart rate variability (HRV), which is generally a sign the body is less stressed. Vitamin D and omega-3s, found in oily fish, also help increase the production of soothing serotonin. However, although it's excellent sleep food, women who haven't yet been through the menopause should stick to two portions a week, because of concerns around the mercury and pollutants it may contain.
Greater intake of isoflavones, found in soya products such as tofu, were linked with higher chances of getting optimal sleep (7–8 hours a night) in a Japanese study. It’s thought that isoflavones act like a weaker version of oestrogen, which has beneficial effects on sleep quality. Just one daily portion of soya, which could be tofu, a glass of soya milk or a serving of edamame, made it more likely people got enough snore time.
Who knew that butter beans (also known as lima beans) could help you get your zzzs? According to a study involving medical students, the odds of having good sleep quality were 6.6 times higher in those who consumed these pulses, compared with those who didn’t. Butter beans contain phosphorus, magnesium and vitamin B6, which all contribute to good sleep according to the study's authors.
Research suggests that the high glycaemic index of rice (which means it releases sugar quickly) makes it good for inducing sleep. Glucose in the blood makes it easier for tryptophan – the amino acid that generates serotonin and melatonin in the body – to cross into the brain. On the whole though, lower GI carbs (like lentils, whole wheat pasta and rye bread) tend to be healthier. So save the rice trick for when a good night’s sleep is particularly important.
Cottage cheese on crackers or crispbread is an ideal bedtime snack, providing a balance of tryptophan (for initiating serotonin and melatonin formation) and carbohydrate (needed to transport this amino acid into the brain).
Another tryptophan/carb combo to transport you to slumberland is protein-rich Greek yogurt with a drizzle of honey. Yogurt has the extra benefit of being very high in snooze-friendly calcium.
Chamomile tea is an age-old sleep remedy, which researchers have found could help stressed new mothers beat the blues and sleep more efficiently over the short-term.
Another traditional herbal sleep aid, passionflower has some research backing. In a seven-day study, 41 adults who drank a cup of passionflower tea before bed rated their sleep quality significantly better, compared to when they drank a placebo tea.
Eating a couple of kiwi fruit one hour before bed resulted in people nodding off 42% quicker and enjoying 13% more time asleep according to a recent small trial. The furry fruits contain folate (a B vitamin), serotonin and antioxidants, which combine to give sleep benefits.
Bean sprouts and spinach contain good amounts of GABA – a chemical that increases alpha waves in the brain, according to research. Alpha wave action is associated with sleep and relaxation.
Lemon balm supplements decreased sleep disturbances and anxiety in people with heart disease, according to a 2018 study. Try adding crushed lemon balm leaves to olive oil or chicken soup, or make a soothing tea by infusing the leaves in hot water. Lemon balm (part of the mint family) grows easily in a patio container or on a windowsill.
Research suggests that anaemia caused by iron deficiency is linked to lower-quality shut eye through disruption to brain neurotransmitters, including serotonin and dopamine. The very best dietary sources of iron? Opt for lambs' kidney, calves' liver or chickens’ livers. Cashew nuts, pumpkin seeds, pulses and leafy greens (like watercress) are great plant-based iron sources.
Turns out this old wives’ tale is actually true – sort of. A recent review study concluded that consuming dairy products helps improve sleep quality, but that there’s no specific benefit to drinking milk at bedtime. Instead, consuming calcium-rich dairy every day as part of a balanced diet seems to boost sleep.
Now take a look at the 'healthy' foods that aren't recommended by nutritionists
Sour montmorency cherries naturally contain traces of the sleep-regulating hormone melatonin. One small study found improved sleep time and quality in people who consumed 2 tablespoons of concentrate tart cherry juice morning and night.
While it’s tempting to beat an afternoon slump with a double espresso, it’s best to switch out standard coffee for the de-caffeinated variety once mid-afternoon swings around. Research published in the Journal of Clinical Sleep Medicine found caffeine as long as six hours before bedtime can result in some people sleeping an hour less at night.
Turkey is often held up as the best source of tryptophan, but many everyday foods are rich in this amino acid, which is the raw material for making sleep-inducing hormones in the body. Whisk up a three-egg omelette and you’ll have bagged 250mg of tryptophan, or your minimum daily requirement. Dairy, oats and edamame beans are other good sources.