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Three Foods To Help You Sleep Better In 2023

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On the JJ Barnes Blog, I check out advice from sleep specialists at Bestmattress-brand for what foods we can eat to sleep better and tackle insomnia.

I’ve struggled with my sleep patterns my whole life, never more so than when I’m stressed or struggling with anxiety. I’d love to learn to get a handle on my sleep, and wake up feeling properly rested, so I’m checking out advice from sleep experts for what foods can help contribute to getting a better night’s sleep.

Sleep Advice

The sleep specialists at Bestmattress-brand analyzed a number of medically reviewed scientific studies and discovered three fruits that are beneficial to both health and sleep quality.

young woman sleeping in comfy bed
Photo by Ketut Subiyanto on Pexels.com

National health concerns are growing, with 40% of people in the UK and 35% in the United States experiencing symptoms of insomnia. This is because a lack of sleep can lead to a variety of mental and physical problems.

Diet and sleep are both complicated, and each person reacts differently to foods and other sleep-promoting remedies. However, it has been demonstrated through careful testing that these foods aid in a good night’s sleep:

nutrition for brain support

Tart Cherries

Studies have shown that drinking tart cherries (Montmorency cherries) or tart cherry juice can help you sleep better. According to one study, people were able to fall asleep faster, slept longer, and woke up significantly fewer times when they consumed two cups of tart cherry juice per day. As a result, you’ll get better sleep overall. Other tests have also revealed the same effects.

Melatonin, a hormone that regulates the circadian rhythm (the natural, internal process that regulates the sleep–wake cycle) and encourages healthy sleep, may be the source of the benefits mentioned in these studies. The bioavailability of tryptophan, which has been found to shorten the time it takes to fall asleep, is also increased by tart cherry juice. Because the enzymes in cherries keep the body’s tryptophan longer, you can fall asleep faster and stay asleep longer.

It is essential to keep in mind that tart cherry juice may contain added sugar. Consuming an excessive amount of sugar in one’s diet can be harmful, so if options with no added sugar are available, they should be chosen. However, the pure fruit, which is loaded with vitamins, antioxidants, and fiber, can provide numerous additional health benefits, including:

• Reducing muscle soreness

• Reducing inflammation

• Enhancing brain function

• Strengthening the immune system

When incorporating the fruit or juice into your bedtime routine, it is suggested that you consume it daily in the morning and 1-2 hours before bedtime for the best results.


woman cutting ripe kiwi on chopping board in sunshine
Photo by Any Lane on Pexels.com

Kiwifruit are well-known for their high levels of potassium, folate, fiber, and a large number of nutrients and antioxidants. However, kiwis have also been said to have sleep-inducing properties, allowing people to fall asleep faster and for longer if they consume them before bed. It has been hypothesized that kiwifruit’s high antioxidant capacity, serotonin content, and folate content may be responsible for the reported benefits of kiwifruit consumption for sleep. 

One of the most important chemicals, serotonin, is abundant in Kiwis. It is a byproduct of L-tryptophan metabolism, which is linked to rapid eye movement (REM) sleep and can lead to insomnia in low concentrations. The levels of folate found in kiwis could improve the quality of sleep for those who suffer from sleep conditions because deficiencies in folate can also result in symptoms such as insomnia and fatigue. Kiwis’ anti-inflammatory antioxidants, such as vitamin C and carotenoids, have also been suggested to play a role in their ability to promote sleep.

Kiwi consumption over the course of four weeks was found to improve sleep onset, duration, and efficiency, according to the findings of this study. Even though more research is needed on kiwis right now, some studies show that eating one or two kiwis an hour before bed might help people fall asleep faster and stay asleep longer.


Bananas are well-known for their high potassium content and their high magnesium, vitamin B6, and protein content. The hormones serotonin and melatonin that are made by these nutrients are important for getting to sleep faster and staying asleep for a longer period of time.

It has been demonstrated that bananas’ tryptophan, an essential amino acid, improves sleep quality. Consuming a banana increases levels of the amino acid tryptophan, which cannot be produced by the body. Tryptophan plays a role in the production of serotonin, which is a neurotransmitter that slows down signals to nerve cells to induce relaxation. Serotonin controls melatonin, a hormone that induces sleep and controls our circadian rhythm, also known as the sleep-wake cycle.

Additionally, bananas are a good source of magnesium, which helps the body maintain a healthy circadian rhythm, or internal clock. The hypothalamus, a part of the brain that controls the pituitary and adrenal glands, is also affected by magnesium. When magnesium levels are low, these glands increase the stress hormones. Because stress and worry are frequently linked to sleep issues, including insomnia, a banana may be the ideal food to help you unwind before bed.

Considering that bananas are one of the best sources of potassium, its health benefits should be noted. Low potassium levels make your muscles rigid, which makes it hard to get a good night’s sleep and causes cramps and spasms. The additional potassium in a banana makes it easier to successfully stop and start muscle contractions, which makes it less likely that cramps and spasms will keep you awake.

Bananas are a great snack to eat before bed for people who have trouble sleeping because of the chemicals and nutrients they contain and the effects they have on the body.

Foods To Help You Sleep

“With a growing number of people suffering from sleep related medical issues it’s important that people are aware of small lifestyle and diet changes that could potentially help them get the sleep that they need,” explained a spokesperson from Bestmattress-brand. “These foods are not only delicious but can be incorporated easily into any diet for kids and adults, with studies and research proving that it’s not just quality of sleep that is enhanced but overall health as well.  

Diet can be an excellent tool in managing mental and physical health issues and it has been extensively documented by researchers and medical professionals, in many cases diet being proven to offer great natural remedies to health issues including sleep. Although it’s worth consulting your GP before making any drastic changes to your diet.” 

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