New Patients

651-615-0777

Best Foods for Restorative Sleep

Obtaining restorative sleep on a nightly basis (between 7 and 9 hours) is critical for your overall health – including your oral health. Lack of sleep can make eating healthy challenging, as cravings for sugar and carbohydrates often increase – which can lead to increased risk of forming cavities. Poor sleep may contribute to the inability to properly manage stress. It has been linked to an increased risk of multiple chronic diseases and immune dysfunction.

Best Foods for Sleep

Certain foods may be able to naturally help support restorative sleep.

Nuts

Almonds are a source of important nutrients such as phosphorus, calcium, manganese, magnesium, and riboflavin. Magnesium, in particular, can help support relaxation, healthy cortisol levels, and restful sleep. Almonds are also a source of the hormone melatonin, which helps with regulating circadian rhythm.

Walnuts are also a great source of magnesium and melatonin. Walnuts may have an additional benefit as they are a source of the omega-3 fat alpha-linolenic acid (ALA). ALA is converted into DHA, which helps increase serotonin levels, a hormone that helps with relaxation.

Herbal Tea

Although technically not a “food,” many herbal teas have sleep-supporting properties.

Chamomile contains a compound called apigenin that binds to your brain receptors promoting sleep. One study found that chamomile extract helped participants fall asleep 15 minutes faster and they woke up less during the night.

Passionflower tea is rich in antioxidants and is also a source of apigenin. Passionflower may also increase production of the GABA, which helps with stress and anxiety.

Turkey

The sleepiness many people feel after Thanksgiving dinner is partially due to the tryptophan content of turkey. Tryptophan, an essential amino acid, helps increase production of the sleep hormone melatonin. Turkey is also a good source of protein, which has been associated with better quality sleep.

Kiwi

This little green fruit has some surprising benefits for sleep. A 2011 study found that when adults consumed two kiwis before bed they fell asleep 42% faster compared to those that did not eat anything before bed. Sleep time also increased by 13% for those who consumed the kiwi. The sleep-promoting effects of kiwi may be related to its ability to boost serotonin, a calming hormone, or to its inclusion of nutrients that support a healthy inflammatory process.

Tart Cherry Juice

Tart cherry juice, another sleep-supportive food, is rich in antioxidants, and is also a source of melatonin, tryptophan, and serotonin. A 2018 study found that when subjects drank 8 ounces of tart cherry juice twice a day they slept 84 minutes longer and reported better sleep quality compared to when they did not drink juice.

Warm Milk

Although not a universal choice due to its potential allergenicity among some individuals, milk is a classic choice for a good night’s sleep owing to its rich source of the tryptophan. Known for its calming properties as it increases levels of melatonin, milk is also a good source of calcium, required for muscle relaxation. Because not everyone can tolerate cow’s milk, coconut milk, almond milk and nut milk are all natural and delicious tasty alternatives to promote a restful sleep.

Getting a good night’s sleep isn’t just about the foods you eat, but also how and when you consume your meals. With the exception of a sleep-promoting beverage, you should avoid eating least one hour before bed. High fat or spicy meals should also be avoided at least 3-4 hours before bed.

Additional Tips for a Good Night’s Sleep

Although everyone needs proper hydration, decreasing water intake at least 1-2 hours before bed can help reduce those middle-of-the night trips to the bathroom.

Caffeine should be avoided at least six hours before bedtime, particularly if an individual is sensitive to its effects. Although alcohol can initially help a person fall asleep, it may ultimately lead to waking up during the night or the prevention of obtaining a deep sleep. Finally, a regular exercise routine is one of the best things that can be done to improve the quality of sleep.

SOURCE: Biotics Research

More Posts

Traveling and Oral Health: Tooth Tips for the Holidays

Here Are 5 Ideas That Should Make Your Holiday Travels a Little Less Stressful We don’t have to tell you: the winter holidays mark one of the busiest seasons of the year. With shopping, parties and vacations jam-packed on the calendar, it’s no wonder that many people take shortcuts when

Some Tips to Chew On About Your Thanksgiving Dinner

 7 Reasons for Healthier Chewing This Holiday The more time you give yourself to chew and relax this Thanksgiving, the more your stomach will gracefully expand and allow you to comfortably continue to enjoy your holiday meal without over eating.  If you eat that same meal fast, it will hit

Is Your Thanksgiving Meal Good for Your Teeth?

Family, fellowship and food are just a few of the reasons why we love Thanksgiving. While the food may be flowing at the Turkey Day table, the smiles are too! Believe it or not, your teeth love Thanksgiving just as much as you. Below are some of the good and

cosmetic dentist roseville

Top Reasons to Visit Our Cosmetic Dentist in Roseville

Hey there! Are you considering enhancing your smile but need help figuring out where to start? Well, you’re in the right place. At Personal Care Dentistry, everyone deserves to wear their best smile daily. Here are the top reasons why our cosmetic dentist in Roseville should be your go-to for

Schedule an Appointment

Fill out the form below and will be in touch with you soon!