As I stirred restlessly in bed for the third night in a row, desperately willing my mind to quiet down so I could finally get some rest, I knew something had to change. Like over 30% of American adults, insomnia had become my dreaded foe, robbing me of the recommended 7-9 hours of shuteye I knew my mind and body needed.
Let me tell you – operating on little to no sleep is no picnic. My work productivity tanked as I slogged through each day in a mental fog, struggling to concentrate. I was crankier than my teenage son after I take his Xbox away, snapping at my spouse and coworkers over minor annoyances. Even my weekly tennis matches with friends became an exercise in futility as I mishit balls that I normally could slam with my eyes closed.
Enough was enough. If I kept heading down this sleepless road, chronic health issues like heart disease, obesity, and poor mental health were sure to be just around the corner waiting to claim me as their next victim. I was determined to equip myself with an arsenal of weapons to wage all-out war against insomnia…starting with what I ate.
Food as a Sleep Weapon: 7 Natural Allies
You see, I discovered that the key ingredients for better sleep are already sitting in your refrigerator and pantry. By making a few tweaks to your diet, you can relax into slumber more easily and sleep more soundly throughout the night. Here are 7 all-natural foods and drinks I incorporated that soon had me dreaming peacefully again:
A Warm Glass of Milk:
My Mom used to gently nudge me to finish the milk in my cup when my eyelids drooped at the dinner table as a kid. Turns out she was onto something. The protein in milk contains an amino acid called tryptophan which boosts serotonin levels and has a calming effect. Paired with the cozy factor of a warm beverage sliding down my throat before bed, this trick became part of my new nightly routine.
A Handful of Walnuts:
One night when my stomach rumbled as I crawled between the sheets, I remembered reading that walnuts’ melatonin and magnesium content primes you for sleep. I started keeping a little baggy of walnuts on my nightstand for midnight munchies. Not only did it satisfy my hunger pangs, but soon those nuts had me sawing logs! An added perk was that routine walnut consumption boosted my daily nutrient intake which in turn lifted my mood. Take that, depression!
Slices of Kiwi:
The first night I tried eating a couple slices of kiwi fruit an hour before my 10 o’clock bedtime, I was shocked by the results. I conked out in record time and slept more soundly than I had in months! Thanks to kiwi’s high serotonin levels that regulate sleep cycles, this became my go-to pre-bedtime snack.
A Wholesome Breakfast
You’ve heard that breakfast is the most important meal of the day, but did you know it can also improve how you sleep? Making sure I fue led up each morning with heart-healthy whole grains, fresh fruit, nuts and seeds ensured I had the nutrients I needed to power through the day as well as set myself up for higher quality ZZZs when night fell.
Tofu Stir Fry
Loading up on isoflavones found in tofu and soy products at dinnertime helped lengthen and enhance my sleep. I guess it makes sense when you consider Asian cultures have valued tofu as a health food for eons – now modern research confirms it! I loved getting creative with seasoning and veggie pairings in my stir fry recipes.
Soothing Chamomile Tea
Savoring a steaming mug of floral chamomile tea became my nightly ritual to unwind from the stresses of the day. The tea’s antioxidant apigenin compound works wonders to calm nerves and induce drowsiness. I found keeping a little tea station on my kitchen counter with the dried flowers, an infuser, and my favorite oversized “Keep Calm and Carry On” mug created a relaxing atmosphere and signaled my body it was time to start preparing for sleep.
Tart Cherry Juice
While not as readily available as other fruit juices, tart cherry juice proved itself a potent, natural sleep aid. I stumbled across it during a late-night Amazon shopping binge for insomnia cures. The melatonin boost I got from drinking just a small glass of the stuff before bed was amazing. I encourage everyone wrestling with sleep issues to get your hands on some…you’ll be catching ZZZs in no time!
While adjusting my diet led to monumental improvements in my sleep quality, I didn’t stop there. I also made sure to stick to a regular sleep schedule, wind down my evenings by limiting screen time in the hour before bed, and created a soothing pre-bed routine to relax my body and mind. Things like taking a warm bath, reading an uplifting book, meditating, or doing gentle yoga stretches and breathing exercises helped tremendously.
I never expected making some simple tweaks to my lifestyle and diet could produce such dramatic effects, but now I’m a total believer in the power of food and self-care habits to enhance sleep. I feel like a new person now that I’m getting my 7-8 hours a night consistently. My mood, focus, performance, and overall health have all benefited immensely.
The next time you’re struggling with disrupted sleep, I encourage you to take inventory of your diet and daily habits. Try incorporating some of the foods and drinks I mentioned – you might be amazed by how quickly your sleep improves! Just be patient and stick with it. Establishing healthy routines takes commitment and consistency, but I promise with a little diligence that the rewards of restful slumber will be well worth it.
Sweet dreams, friends! I’m off to sip my chamomile tea and nibble on some walnuts before sinking blissfully into my bed for yet another glorious night of deep, rejuvenating sleep.
Disclaimer: The information provided on this website is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any decisions about your health.
