3 Natural Ways to Boost Your Sleep

We’ve all felt the effects of too much caffeine, alcohol or stodgy food when we turn in for the night; all too often what we eat can impact our ability to fall asleep, and stay asleep. On the flipside, the good news is that there are some foods that can hugely benefit our quest for a good night’s sleep, helping us drift off more easily and help us to stay asleep for longer. Here are three you need to know about.

Tart Cherry Juice

The juice from sour cherries, including morello and Montmorency cherries in particular, is thought to be beneficial for sleep thanks to their melatonin and tryptophan content. Melatonin helps the body prepare for sleep, while tryptophan helps the body produce melatonin, making both absolutely essential for a good night. The best way to use tart cherry juice for optimum results, is by drinking some right before bed and after a dinner of other sleep-supporting foods such as turkey and rice. In one study participants who drank two servings of tart cherry juice a day were found to have more total sleep time and better sleep efficiency than those who didn’t.

Fatty fish

Chronic inflammation can be a key factor in insomnia because cytokines secreted during an inflammatory response actually interfere with sleep duration and depth and cause wakefulness. Fatty fish, that are packed full of anti-inflammatory omega-3s, are therefore vital to getting a good night’s sleep. Fatty fish like salmon are also involved in the body’s regulation of the sleep hormone melatonin and its precursor serotonin. Studies also show that foods that are high in omega-3s promote the production of prostaglandins, hormone-like lipids found in the body’s tissues, that are particularly important for inducing sleep.

Chamomile tea

Although chamomile tea before bed might seem like more of a performative pre-bed ritual, it’s a great idea if you’re struggling with sleep. That’s because it contains apigenins, plant-based flavonoids that have been shown to induce muscle relaxation and sedation, and help reduce anxiety. Apigenins are also anti-inflammatory and anti-oxidative, helping to better prepare the body for a good night’s sleep.