8 Foods That Can Help You Sleep Better at Night, According to Dietitians

Sleep is essential for overall health, yet something that eludes so many of us. From fancy beds and eye masks to blue-light blockers and sleep routines, there are plenty of tricks and technologies that may help us get longer, more restful nights of sleep.

However, maybe some of the most effective sleep aids  might be sitting in your refrigerator or pantry right now! That’s because there are several nutrients that can promote better sleep. These include magnesium, vitamin B12, antioxidants, amino acids, and iron, plus hormones like melatonin. There’s no shortage of foods that contain these sleep-boosters—and many of them make for delicious late-night snacks or even dinner additions.

We spoke with two registered dietitians to learn about some of the best foods to eat for a better night’s sleep.

8 of the Best Foods for Sleep

Whether you enjoy them as part of your evening meal, dessert, or late-night snack, all of these foods can support more restful shut-eye—and just so happen to be super tasty.

Tomatoes

As an excellent source of potassium, vitamin C, and antioxidants, tomatoes support several elements of overall health—especially immune, heart, and eye health. Plus, the nutrition found in these summertime favorites can also support sleep! “Tomatoes are a plant source of melatonin, and cooked and canned tomatoes are rich sources of lycopene and other carotenoids, which are all linked to getting the optimal seven to eight hours of sleep1,” says a registered dietitian and founder of To Better Health. Fresh, canned, or cooked tomatoes can be enjoyed as part of dinner, whether in a salad, pasta, soup, sandwich, pizza, or otherwise. However, loaded toast with tomato and everything bagel seasoning, or even chips and salsa, can make for tasty after-dinner snacks that may promote sleep, too!

Tart Cherries

If you’ve heard of the viral “sleepy girl mocktail,” then you know that tart cherry juice is a key ingredient—and for good reason! “Tart cherries are a natural source of melatonin, tryptophan, magnesium, and antioxidants2. A small glass of unsweetened tart cherry juice before bed may help support a good night’s sleep. Or, try adding a little tart cherry concentrate to warm water for a relaxing bedtime drink,” explains a registered dietitian and founder of Nutrition By Gabrielle. Eating tart cherries whole (if you can find them) or even adding defrosted frozen tart cherries to yogurt are also yummy late-night snacks.

Nuts and Seeds

As a classic evening snack, nuts and seeds are already in the hands of many late-night snackers—and could very well be supporting better sleep. “Nuts and seeds pack several sleep-supporting nutrients into a small package. They are plant sources of tryptophan and provide the B vitamins B6 and folate, along with magnesium, calcium, iron, and zinc. Chia, flax and hemp seeds, and walnuts also contain sleep-supportive antioxidants3,” Burgess says. If not eaten by the handful, these are delicious in homemade trail mix, spread onto toast as nut or seed butter, or even added to cereal if that’s what you reach for before bed!

Sliced Turkey

When it comes to foods containing tryptophan, Thanksgiving media has made many Americans well aware that turkey  is one of the best sources. And as it turns out, that’s very true. “If you’re feeling hungry before bed, try a few slices of turkey with some whole grain crackers and/or some cheese. It’s a protein-rich snack that provides tryptophan, the amino acid your body uses to make sleep-supporting hormones4,” Kishner says. Turkey you’ve cooked yourself also works here and is delicious as the main star of a hearty dinner or an addition to a salad or sandwich.

Kiwi

Kiwi is not only one of the tastiest fruits you can get your hands on (in my humble opinion), but it’s also packed with gut-healthy fiber and nutrients that can support restful sleep. “Kiwifruit can be a great bedtime snack. Kiwis contain nutrients like serotonin and antioxidants, including vitamins C and E, which may help support healthy sleep5. Try having one to two small kiwis before bed on their own, or make a simple Greek yogurt parfait with chopped kiwi and a few nuts,” Kishner suggests. Burgess agrees, adding, “Kiwi may help with both falling asleep and staying asleep6.” These fruits also make for delicious fruit salad and smoothie additions.

Dark Leafy Greens

Whether it’s kale, spinach, collard greens, Swiss chard, or another option, dark leafy greens of any kind can aid in a better night’s rest. “Leafy greens may be an unexpected sleep-supporting food. They are sources of tryptophan as well as B vitamins needed for serotonin production. They also provide magnesium, calcium, iron, and zinc, minerals that help protect against disrupted and short sleep7,” Burgess says. Leafy greens go well in pastas, soups, stir-fries, toasts, sandwiches, or even roasted on their own.

Hard boiled Eggs

Personally, I love hard-boiled eggs at any time of day or night—they’re satisfying, delicious, and versatile enough to be added to all kinds of recipes. If you’re in the same boat and have trouble falling asleep, these could be a smart addition to dinner or a pre-bedtime snack, as they’re a great source of tryptophan, according to Kishner. Plus, eggs are full of a range of B vitamins, which “are needed for the body to produce GABA and serotonin, which help support sleep8,” Burgess says. If not eaten on their own, hardboiled eggs (or eggs prepared however you like, really) are also great additions to salads, sandwiches, or grain bowls.

Edamame

As a quick and easy plant-based snack, steamed  edamame (or soybeans) isn’t only tasty, but it may also support a restful night’s sleep. “Many people associate tryptophan only with animal protein, but plant proteins such as soybeans are also sources. Soybeans offer additional sleep-supporting nutrients, including B vitamins and minerals, and they provide antioxidant isoflavones,” Burgess says. Edamame is also delicious in stir-fries, soups, or enjoyed as a crunchy chip alternative straight from the bag—you can find several brands at many grocery stores these days.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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Vitamin K foods that support stronger bones, better recovery and more

When thinking about a well-balanced diet and what to include in your daily meals, experts say that vitamin K foods should be high on your list. As Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, explains, vitamin K is a fat-soluble vitamin that works to strengthen bones, help with blood clots and support other functions to keep our bodies healthy.

If you’re not too familiar with the nutrient, the good news is that it’s pretty easy to find. There are two types of vitamin K: vitamin K1 and vitamin K2. Your main source of the nutrient will be vitamin K1, which can be found in green leafy vegetables. Vitamin K2 is found in animal-based and fermented foods. To break it down even further, the experts walk us through one of the most essential nutrients we need to stay healthy.

What does vitamin K do for our bodies? What are the benefits?

Lauren Manaker, registered dietitian nutritionist, says that vitamin K plays a crucial role in supporting your bone health and blood clotting. “[It] ensures that calcium goes to the right places, like your bones and teeth, instead of building up in your arteries or soft tissues,” she explains. “This dual action supports both bone and cardiovascular health.”

She goes on to say that vitamin K is the reason that small cuts don’t bleed excessively. And when it comes to our bones, the nutrient supports bone mineralisation and helps prevent the risk of fractures. It may also help prevent calcium build-up in your arteries to keep them healthy.

Are there any downsides to vitamin K?

Both Manaker and Dieras say that vitamin K is generally safe for most people and there are no known downsides. Dieras notes that the nutrient might interact negatively with certain medications, like antibiotics or blood thinners, so she recommends speaking with your doctor before consuming vitamin K in supplement form to make sure it doesn’t interfere with medicine you need.

What foods are rich in vitamin K?

Vitamin K foods are easy to find. The best ones to incorporate into your diet include:

Kale

Kale is rich in vitamin K. Manaker says that one cup of kale alone contains 1,062 micrograms (mcg) of the nutrient. So your favourite kale salad is more than enough to get your daily fix.

Spinach

Another popular leafy green that is rich in vitamin K is spinach, Manaker says: one cup contains 888 mcg of the nutrient.

Brussels sprouts

If you love Brussels sprouts, you’re in luck. According to the US Department of Agriculture (USDA), one cup of cooked or raw Brussels sprouts contains 155.8 mcg of Vitamin K.

Broccoli

Broccoli comes with loads of benefits, such as being a good source of fibre and protein. As for its vitamin K content, Manaker says one cup can contain 220 mcg of the nutrient.

Edamame

Edamame makes for a great snack —it has more protein than eggs—as well as being a great source of vitamin K. According to the USDA, one cup of edamame contains 37.1 mcg of the nutrient.

Carrot juice

Edamame makes for a great snack—it has more protein than eggs!—as well as being a great source of vitamin K. According to the USDA, one cup of edamame contains 37.1 mcg of the nutrient.

Soy beans

Manaker says that soybeans are the highest source of vitamin K2. For about 3.5 ounces of the food, you can find over 1,000 mcg of the nutrient.

Prunes

A favourite of Manaker’s, prunes make for a versatile food that can work in so many recipes or even just as a healthy snack. She says that one cup contains 60 mcg of vitamin K.

Kiwi

If you’re looking for something that’s a bit sweeter, try kiwis, Manaker suggests. One cup of sliced kiwi contains about  73 mcg of vitamin K.

Avocado

Manaker also points to avocados as being a good source of vitamin K. Studies show that one serving (which is the equivalent of 1/5 of the fruit) contains 14 mcg of the nutrient.

Blueberries

Another popular fruit you can turn to for your vitamin K fix, Manaker says, is blueberries. One cup of blueberries contains about 47 mcg of the nutrient.

Grapes

Grapes, which have antioxidant and antiageing skin benefits, are also considered a good source of vitamin K. Manaker says that one cup of grapes contains about 22 mcg of the nutrient.

Chicken breast

With chicken breast, you get your fix of protein and vitamin K. Manaker says that 3 ounces of the meat contains 13 mcg of vitamin K2.

Cheese

Many types of cheese are a good source of vitamin K. The NIH says that one serving or half an ounce of cheddar cheese contains 4 mcg of the nutrient, while 1.5 ounces of mozzarella contains about 2 mcg.

Soybean oil

If you’re looking for oils to cook and mix your food with that also contain vitamin K, soybean oil is your new go-to. Manaker says that one tablespoon of the oil contains 25 mcg of the nutrient.

Olive oil

Packed with nutrients and health benefits, olive oil is one of the best cooking oils out there and is a good source of vitamin K. Manaker says one tablespoon of olive oil contains 8 mcg of the nutrient.

Hard-boiled eggs

The benefits of eggs are many and their vitamin K content is just another thing to add to that extensive list. According to the USDA, one large egg contains 0.15 mcg of the nutrient.

How much vitamin K does one person need to be considered healthy?

According to the NIH, the recommended daily intake of vitamin K is 120 mg a day for men and 90 mcg a day for women. Because the nutrient can be found in various different vegetables, fruits, meats and other foods, Manaker says that you can easily meet this through a balanced diet.

How does one enhance their absorption of vitamin K?

Both experts agree that the best way to consume vitamin K is through whole foods in a well-balanced diet. Manaker recommends a versatile food like prunes that is packed with other nutrients and can be eaten or mixed into sauces. “They have a unique combination of not only vitamin K but also boron, potassium and antioxidants,” she says. “[They] can be added to many recipes to enhance flavour and texture thanks to their natural sweetness.”

Dieras says you can also take a vitamin K supplement. It’s oftentimes combined with vitamin D, which she says is beneficial for bone health.

How can you tell if you are vitamin K-deficient?

Both Manaker and Dieras say that a vitamin K deficiency is rare, but it can happen. In that rare occurrence, Dieras says it is usually caused by medications that might interfere with the nutrient or those who have malabsorption disorders and may struggle to absorb the vitamin K they’re consuming.

Things to look out for that may point to a vitamin K deficiency, Manaker says, are easy bruising, excessive bleeding from cuts, gums or nose, blood in your stool or urine, and weak bones or fractures. “If you notice these signs, consult a healthcare provider,” she says.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs