5 superfoods to help you get a good night’s sleep

World Sleep Day is a timely reminder of the importance of prioritising a good night’s rest. While creating a relaxing bedtime routine is crucial, what you eat can also significantly impact your sleep quality.

“Diet plays a crucial role in the quality and duration of our sleep. As we carefully consider what we eat for our overall health, our dietary choices can significantly impact our ability to fall asleep easily, stay asleep throughout the night, and wake up feeling refreshed,” Aditi Mehrotra, consultant, Nourishing Schools Foundation tells indianexpress.com.

Here are 5 superfoods to incorporate into your diet for a night of deeper, more restorative sleep, according to Bharat Naidu, a nutritionist at Multifit.

1. Cherries

Rich in melatonin — a hormone that regulates sleep-wake cycles — cherries are natural sleep aids that can improve sleep quality. Consuming cherries or tart cherry juice in the evenings can help you fall asleep faster, and experience longer sleep duration.

2. Almonds

Learn how these dietary choices can help you fall asleep faster, stay asleep longer, and wake up feeling energised. (Source: Freepik)

A good source of magnesium and tryptophan, almonds support relaxation and may enhance sleep quality. Snacking on a handful of almonds before bed can help calm the body and mind, leading to a more restful night’s sleep.

3. Bananas

Loaded with potassium and magnesium, bananas are beneficial for promoting muscle relaxation and regulating sleep patterns. Incorporating bananas into your diet can help improve sleep quality and reduce the risk of nighttime awakenings. Enjoy a banana on its own or pair it with almond butter for a satisfying and sleep-promoting snack.

4. Oats

The relationship between nutrition and sleep is multifaceted, and making mindful dietary choices can contribute to better sleep hygiene. (Source: Freepik)

Rich in complex carbohydrates and melatonin, oats are a nutritious option for promoting relaxation and inducing sleepiness. Enjoying a warm bowl of oatmeal before bedtime can help signal the body that it’s time to wind down and prepare for sleep.

5. Kiwi

Packed with vitamins C and K, as well as serotonin, kiwi fruit has been shown to improve sleep quality and duration. Consuming kiwi regularly may help individuals fall asleep faster and experience more restorative sleep cycles.

In addition, Mehrotra points out that individuals must avoid heavy, spicy or acidic foods before bedtime for easier digestion, minimising disturbances during the night. She also warns that obesity is linked with sleep disorders like sleep apnea and insomnia. “A diet rich in fruits, vegetables, lean proteins and healthy fats supports both weight management and better sleep.”

Overall, the relationship between nutrition and sleep is multifaceted. “Incorporating these superfoods alongside healthy sleep habits like maintaining a consistent sleep schedule and creating a relaxing bedtime routine can significantly improve your chances of drifting off to dreamland and waking up feeling refreshed,” Mehrotra says.

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