This story has been updated since it was originally published on 08/09/23 to include more expert insight
If you regularly struggle to fall asleep at night, you may turn to a number of solutions. From supplements to meditation, there are many products and habits out there that could help you find some relaxation and a faster, more restful sleep. However, did you know that one of the best places to start is your diet?
That’s right: What you eat can make a major difference in your ability to sleep. And we’re not just talking about cutting out caffeine before bed. While there are many foods out there that make it difficult to fall asleep and stay asleep, there are also a few sleep-friendly foods that could encourage the rest you deserve. As it turns out, adding bananas, almonds, and Greek Yogurt to your diet might be a promising solution. To learn more about the benefits of these foods, we spoke to nutritionist Mary Sabat and Sleep Therapist Jacob Smith. Find all of their expert insight below.
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Benefits of almonds for sleep
Now, what can nuts do to promote sleep? As it turns out, a lot! Sabat lists several benefits offered by these nutritious superfoods. Almonds, in particular, are a great choice.
Like bananas, almonds contain a healthy dose of magnesium in order to help relax your muscles and promote sleep. They're also packed with protein, which Sabat says "can help stabilize blood sugar levels during sleep, preventing disturbances that may arise from fluctuations in blood sugar." Nice!
On top of magnesium and protein, she points out that almonds are also rich in unsaturated fats. This is great for your overall health and can even work to improve your sleep. "Almonds contain healthy fats that can help satisfy hunger and promote a feeling of fullness without causing discomfort or indigestion before bedtime," Sabat explains.
On the flipside, consuming unhealthy fats can be detrimental to your sleep, so choosing nuts before bed is a fantastic alternative.
Benefits of bananas for sleep
There's a lot to love about bananas. Not only are they super tasty, but they're also packed with health benefits (including healthier digestion)—and according to Sabat, you can add a better night's sleep to that list.
For starters, the potassium and magnesium in this yellow fruit are essential for sleep. Sabat says that each of these nutrients are "known to help relax muscles and reduce muscle cramps and spasms," which "can lead to a more relaxed and calm state, making it easier to fall asleep."
Additionally, bananas contain a decent amount of tryptophan. This amino acid is a precursor to serotonin and melatonin. "These neurotransmitters play essential roles in regulating sleep-wake cycles and promoting relaxation," Sabat explains. Plus, the natural carbs at play can even "increase the uptake of tryptophan in the brain, aiding in the production of sleep-inducing hormones." Amazing!
Benefits of Greek Yogurt for sleep
You know what goes great with almonds and banana and can also help promote a better night's sleep? Smith says Greek yogurt is a fantastic option. "Greek yogurt is rich in calcium, which helps the brain use the amino acid tryptophan to produce melatonin, the hormone responsible for regulating sleep," he says. "Additionally, Greek yogurt contains protein, which can help stabilize blood sugar levels throughout the night, reducing the chances of disruptive awakenings." What's more, it's even packed with probiotics for gut health.
When paired with almonds, which provide magnesium and healthy fats, and bananas, which offer a good source of both magnesium and tryptophan, Greek yogurt completes a balanced and sleep-promoting snack," Smith tells us, noting that "The combination of these three foods can contribute to relaxation, muscle relaxation, and the promotion of a restful night's sleep." Perfect!
Other things to consider
While there are many benefits to consuming bananas, almonds, and Greek yogurt before bed, it's important to remember that several factors play into your ability to sleep. Additionally, moderation is always key.
"While these foods can promote sleep, you don't need to eat a large amount of them," Sabat reminds us. "A small snack with a half or a whole banana and a handful of almonds should be sufficient."
The timing is important as well. "It's recommended to consume this snack about 1 to 2 hours before bedtime. Eating too close to bedtime may lead to indigestion or discomfort, which could disrupt sleep," she warns.
Sabat points out that you should also be wary of any added ingredients in your before-bed snack: "If you choose to include additional ingredients or eat processed versions of these foods (e.g., sweetened banana chips or salted almonds), be cautious of added sugars or salt, as they may have adverse effects on sleep and overall health."
Finally, remember that your diet isn't the only factor you should consider when it comes to sleeping well. "It's essential to consider other sleep-promoting habits, such as creating a relaxing bedtime routine, avoiding caffeine and heavy meals close to bedtime, keeping a consistent sleep schedule, and creating a comfortable sleep environment," Sabat concludes.
