5 surprising foods that could help improve your sleep quality

When talking about talking about improving lifestyle habits and quality of life, sleep inevitably has to be discussed. We spend so much of our lives sleeping, it only makes sense to evaluate the quality of our sleep. Besides, whether or not we sleep well makes (or breaks) the rest of our day. In 2019, statistics showed that about 30% of the Canadian population suffered from various sleep disorders, including insomnia.

Though this list doesn’t promise to cure insomnia, studies (listed at the very end) demonstrated that the nutrients they contain could help us fall asleep, increase duration of sleep, and/or improve the quality of sleep.

1. Tart cherry juice

   It significantly increases levels of melatonin, increasing time in bed, sleep duration and sleep efficiency.

2. Chamomile

   Though in small quantities, glycine found in chamomile tea may improve the quality of sleep

3. Cheese and crackers, or mac and cheese

   Carbohydrate-rich foods (in general) before bed can help produce serotonin and melatonin through the production of B-vitamins. Though these two examples were listed, this statement rings true for many carbohydrate-rich foods.

4. Ice cream

   Surprised? The carbohydrate and calcium (a muscle relaxant) content of foods such as ice cream can help you doze off.

5. Oatmeal made with milk and topped with almonds, wheat germ and cherries

   This one contains all of the above, as well as some added dietary magnesium, which can also help you fall asleep!

Final thoughts
Can we consider these foods to be “magic sleep foods”? Definitely not. However, studies do show that they can help contribute to quality sleep, and they do taste delicious, so why not give them a try!

This list is also not the be-all-end-all solution to your sleep issues. Many other factors that could affect your sleep quality include physical activity during the day, stress levels, hormone imbalances, water intake, hunger levels, etc. Though this can get overwhelming sometimes, it’s important to take it one step at a time, and remember to be kind to ourselves in the process. 

If you’re looking for guidance from a Registered Dietitian in regards to your dietary habits or knowledge, click here to book a FREE 15-minute discovery call with me. 

Have a wonderful day!

Maria Tanielian, RD/Dt.P

Registered Dietitian/Nutritionniste (OPDQ #7223, CDBC #2815)

Want to read more about it?

Howatson G, et al ( Dec 2012).  Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr.

Bannai M, et al. (2012) The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol

Peuhkuri K, et al. (2012) Sihvola N, Korpela R. Dietary factors and fluctuating levels of melatonin. Food Nutr Res. 

Kuo IY, Ehrlich BE (2015). Signaling in muscle contraction. Cold Spring Harb Perspect Biol. 

Cao Y, et al. (2018)  Magnesium Intake and Sleep Disorder Symptoms. Nutrients.