5 Foods to Improve Your Sleep Quality

If you struggle with sleep, you’re not alone. Here’s a guide to five foods that can help you get better rest. I wish I had known about these tips years ago, as I struggled with sleep issues for over a decade. These tips focus on boosting melatonin, a hormone that helps regulate sleep. They also highlight things to avoid that can reduce melatonin levels.

1. Optimal Sleep Environment

Room Temperature:

Ideal temperature: 60-69°F (15-20°C), with the best being 65°F (18°C).

Temperatures above 75°F (24°C) can lower melatonin and reduce sleep quality.

Core Body Temperature:

Your body’s core temperature drops by 1-2°F (0.5-1°C) between 12:00 AM and 5:00 AM.

Insomnia can be linked to a failure in this cooling mechanism.

2. Meal Timing and Size

Intermittent Fasting:

Initially, fasting until noon and eating your last meal by 6 PM can be helpful.

After correcting insulin resistance, you might experiment with having breakfast in the morning and eating less in the evening.

Large Evening Meals:

Avoid large meals before bedtime as they can disrupt sleep.

3. Blue Light Exposure

Impact of Blue Light:

Blue light from phones and screens suppresses melatonin, making it harder to fall asleep.

Blue light from phones is stronger than that from TVs.

Solutions:

Use blue light-filtering glasses.

Dim the lights in the evening.

Limit screen time before bed.

4. Sunlight Exposure

Vitamin D and Melatonin:

Exposure to natural sunlight can boost melatonin production.

Consider vitamin D supplements if you have sleep issues, especially if you work shifts or travel frequently.

5. Electromagnetic Fields (EMF)

EMF Exposure:

EMFs from electronic devices can interfere with sleep.

Use an EMF meter to check your environment and reduce exposure, especially near your bed.

Foods to Boost Melatonin

Here are five foods that can help increase melatonin and improve your sleep:

Tart Cherries:

Contains melatonin and tryptophan, which can boost serotonin and melatonin.

Studies show tart cherry juice or cherries can add around 84 minutes of sleep.

Kiwis:

Eating two kiwis a day can increase serotonin levels.

After four weeks, kiwis can significantly improve sleep quality and duration.

Fatty Fish:

Fish like salmon, tuna, and trout are good sources of melatonin.

Kefir:

A probiotic-rich drink similar to yogurt, with unflavored, grass-fed options being best.

Blend with polyphenol-rich berries for added benefits.

Sauerkraut:

Contains microbes that support gut health and melatonin production.

Improves GABA levels, a neurotransmitter that promotes relaxation.

Additional Tips

Breathing Techniques:

Focus on slow, deep breathing through your nose to reduce stress and improve sleep.

For more information on these tips and techniques, check out additional resources and videos on improving sleep quality.