How to improve sleep quality: Include whole grains, herbal teas and almonds in your diet

Consuming an unhealthy diet that is high in caffeine, sugar, and processed foods can also negatively impact your sleep cycle (Image: Canva)

From an uplifted mood to a good immune system—a restful night's sleep is essential for overall well-being and good health. Yet, in our fast-paced world, many of us suffer from disrupted sleep cycles, leaving us feeling tired and groggy during the day. Interrupted sleep can be caused by various factors, including stress, lifestyle, and diet. Let’s explore the link between nutrition and sleep, and discover how certain foods can ensure a healthy sleep pattern.

Why is it important to have a healthy sleep cycle?

A well-regulated sleep pattern, consisting of the four stages of sleep (awake, light sleep, deep sleep, and rapid eye movement), plays a fundamental role in cognitive function, mood stability, better cardiovascular system, and holistic physical health. Interrupted or inadequate sleep can lead to a range of issues, such as reduced productivity, increased stress, and even chronic health conditions like obesity, diabetes, and heart problems.

What causes disrupted sleep?

Disruptions in your sleep cycle can be attributed to various factors. Anxiety, worry, and stress can make it difficult to fall into a deep, uninterrupted slumber. Stress hormones like cortisol interfere with the body's ability to relax. Consuming an unhealthy diet that is high in caffeine, sugar, and processed foods can also negatively impact your sleep cycle. Irregular sleep schedules, excessive screen time, and lack of physical activity can also disrupt your sleep patterns.

8 foods that promise a restful night's sleep:

1. Cherries: Cherries, especially tart cherries, are a natural source of melatonin, a hormone that regulates sleep-wake cycles. Consuming cherries or drinking tart cherry juice in the evening can help improve your sleep quality.

2. Almonds: Packed with magnesium, consuming almonds promotes muscle relaxation and is associated with better sleep. A small handful of almonds as an evening snack can contribute to a peaceful night's rest.

3. Fatty fish: Fatty fish like salmon, mackerel, and trout are rich in omega-3 fatty acids, which have been linked to improved sleep quality. These nutrients help reduce inflammation and boost the production of serotonin, a neurotransmitter that regulates sleep.

4. Kiwi: A superfood when it comes to sleep, kiwi is a good source of serotonin, and its high vitamin C content may help you fall asleep faster and enjoy deeper, more restorative sleep.

5. Herbal teas: Chamomile and valerian root teas have been used for centuries to promote relaxation and improve sleep. Sip on a warm cup of one of these herbal teas before bedtime to unwind and prepare your body for rest.

6. Oats: Oats are a great source of complex carbohydrates that can help regulate blood sugar levels. They also contain melatonin, making them a superb bedtime snack. Opt for a warm bowl of oatmeal with a drizzle of honey to ease into a peaceful slumber.

7. Bananas: Bananas are rich in potassium and magnesium, both of which can relax muscles and support a good night's sleep. They also contain tryptophan, a precursor to melatonin and serotonin.

8. Whole grains: Whole grains like brown rice, quinoa, and whole wheat bread contain magnesium, which supports muscle relaxation and may help you achieve a more stable sleep pattern.

Keep in mind that while nutrition plays a vital role in improving sleep quality, it's equally important to maintain a consistent sleep schedule, create a calming bedtime routine, and minimise stress to achieve the best results.