Solid sleep supports everything from your mood to your immune system, but more than a third of us aren’t getting the recommended minimum 7 hours at night. One way to get into the swing of better sleep? Try adding mineral-rich foods that boost production of melatonin, a hormone that regulates sleep. Research shows that certain foods pack sleep-promoting properties that can meaningfully improve your rest. Here are 12 of them:

Watermelon. Dehydration undermines your ability to fall and stay asleep – and zaps your overall energy levels. Eating water-rich fruit like watermelon helps you hydrate and eliminates hunger pains thanks to its high fiber. Cantaloupe, pears, apples, and oranges work the same way. Sweet potatoes. These colorful root vegetables are packed with potassium, magnesium, and calcium, which support the body’s production of the melatonin that helps you relax. Try tossing slices with olive oil and a pinch of sea salt, then roasting in the oven until starting to carmelize.

Milk or soy milk. Turns out there’s some science behind warm milk at bedtime. But if you don’t drink cow's milk, you won’t miss out: Soy milk is full of magnesium, a mineral linked to deeper sleep, and is a great source of vitamin A and calcium, nutrients that support mechanisms linked to sleep. One large 2019 study found that people getting too little calcium, magnesium, and vitamin A slept less time compared to people getting adequate amounts of those nutrients.

Herbal tea. You might not be surprised to see herbal tea make this list. Chamomile tea is particularly good for calming nerves and settling your stomach before bedtime.

Pistachios. These soft nuts are laced with protein, vitamin B6, and magnesium – key contributors to better sleep.

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Last Update: August 30, 2024