Imagine tonight’s dessert night, and ice cream is your top choice. After a hearty dinner, you scoop two spoons of your favorite treat with some toppings and grab a seltzer to drink. The next few hours bring a slight tummy discomfort that lasts into the night. As a result, your sleep is not restful, and you feel irritable and gassy in the morning.
The impact of food on our sleep is still being explored, even as science continues to drive food innovation. New research shows that various foods can help the body relax and induce sleep. For example, foods like almonds, turkey, kiwi fruit, walnuts, and white rice have all been proven to promote healthy sleep at night. These foods are also seen in various healthy diets and eating plans for those needing a more structured approach. Here are a few options that can help promote good sleep.
Plant-Based Foods
Research has shown that plant-based foods, such as fruits and vegetables, nuts, grains, and legumes, can influence sleep quality. According to research published in Sleep Health journal, a healthy plant-based diet may provide more amino acid tryptophan, resulting in higher levels of melatonin and serotonin in our bodies, thereby improving sleep quality. While plant-based diets have gained considerable attention for their health benefits, not all are healthy. A healthy diet contains more plant-based foods and fewer animal-based foods, although eliminating meat does not necessarily lead to a wholesome diet. What makes any diet unhealthy is consuming a lot of refined grains, sweets, or sugar-sweetened beverages that cause poor sleep hygiene. Ultimately, incorporating more plant-based foods in your diet can help improve sleep quality.
Ketogenic Foods
Also referred to as the keto diet (KD), ketogenic foods are high-fat, low-carbohydrate, and protein-adequate. Some foods on a KD include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers and broccoli, avocados, berries, eggs, high-fat dairy products (milk or plain yogurt), olive oil and other oils, and dark chocolate. Eating such foods before bedtime may help improve sleep, particularly for those with chronic diseases. According to a recent study published in the Sleep Medicine journal, sleep disturbance in people with multiple sclerosis (MS) is common and can significantly impair overall quality of life. Embracing keto foods can reduce daytime sleepiness in people with MS and improve overall sleep quality. Another study has also shown the benefits of keto for sleep for those with chronic migraines. Eating is personal. Hence, as science continues to explore the link between keto diets and sleep quality, it is important to consult health professionals when creating the right plans for our specific needs.
Low-Glutamate Foods
The low glutamate diet is a healthy, whole-food diet that restricts the consumption of free glutamate, according to research published in the Nutrients journal. Glutamate is a neurotransmitter that plays a role in learning and memory. It is also needed to make another neurotransmitter called gamma-aminobutyric acid (GABA), known as the “calming” neurotransmitter, which affects sleep, relaxation, anxiety regulation, and muscle function. Low-glutamate foods include eggs, fruits, and vegetables such as green leafy vegetables, root vegetables and berries, lean meats, and fish in modest servings.
Ultimately, it is not about one diet over another. It is about making healthy eating work for you since our metabolisms are unique, and nutritional factors vary dramatically with different diet patterns. It may be as simple as swapping a plant-based meal for a keto meal or choosing foods from any diet. For instance, avocados are also a part of the high-fat diet, but they contain potassium that can help improve sleep efficiency and reduce night-wakings. Another option is having a cup of chamomile or passionflower tea before bedtime, which can induce more sleep. When it comes to sleep, picking the right foods can help to improve rest, promote relaxation, and support a good bedtime routine.
