The best foods to beat insomnia

For many, hopping into bed and getting some shut-eye at the end of a long day is something to look forward to. For others, however, getting good-quality sleep is challenging and may cause some anxiety. In fact, as many as 90% of Australians suffer from a sleeping disorder, with 30% of disorders being classified as severe. 

There are over seventy different sleep disorders, but insomnia is the most common. Insomnia will affect one third of Australians at some point in their lives. While insomnia can last days or weeks, it also has the potential to extend for months, years or become chronic. 

Insomnia takes a toll on our energy, mood and ability to function throughout the day. In fact, research shows that just one poor night’s sleep is all it takes to 5 negatively impact our cognitive performance and memory. 

A good night’s sleep is a critically important part of our general health and wellbeing. There are a number of ways to improve your ability to get to and stay asleep, and research shows us that by making changes to our diet we may be able to enhance our sleep quality. So here’s our top nine foods that may help you get a better night’s sleep! 

1. Honey

You or someone you know may insist on stirring a teaspoon of honey into their tea before bed. While it may be great as a natural sweetener, honey also has some sleep-inducing properties. 

The natural sugars that honey contains slightly raise your insulin levels, allowing tryptophan to enter the brain. Tryptophan, an amino acid which turns into niacin - a B vitamin, plays a key role in the creation of serotonin, a neurotransmitter that’s needed to produce melatonin, helping you get to and stay asleep. 

2. Almonds 

Almonds are an excellent source of nutrition. They have many health benefits, and are even associated with lowering risks of some chronic diseases including heart disease and type 2 diabetes. Almonds may also improve sleep quality as they are a source of the sleep-regulating hormone melatonin. 

For those who suffer insomnia, almonds are also a great source of magnesium which is thought to promote sleep through its ability to reduce inflammation in the body. One study also revealed that magnesium reduced levels of cortisol, the stress hormone which can keep us awake, agitated and stop us from getting a good night’s sleep. Walnuts are another nut that’s high in melatonin. 

3. Bananas

Aside from being a convenient snack food to grab on the go, Bananas are very nutritious and a great source of potassium. A medium-sized banana will give you 13% of your daily potassium, a mineral that’s strongly linked to and may improve heart health. 

Bananas are also a good source of magnesium and tryptophan. Together, both of these help us to get a better night’s sleep. 

4. Milk 

Milk is another source of the sleep-inducing tryptophan amino acid. Milk also has a number of nutritional benefits. For example, milk contains calcium and protein that support healthy bones. 

However, it may be the childhood association between sleep and milk that contributes most to a good night's sleep. Many of us would have had milk before bed as a child. Rituals and routine are very effective in maintaining good sleep habits, whether it's a glass of milk, a hot shower or something else before bed that signals to your brain it's time to relax. 

5. Yoghurt  

Other dairy products like yoghurt also contain tryptophan, which can help make you feel drowsier before getting into bed. Yoghurt is a great replacement for desserts like ice-cream, which are high in stimulating sugars that can keep you awake. 

When choosing a yoghurt, try to stick to something natural like Greek yoghurt, and avoid varieties with added sugars or flavours that contain any caffeine. If you need something to add to it, try fresh fruits or nuts.  

6. Kiwifruit 

Kiwis are a very nutritious fruit that is also low-calorie. Kiwifruit is very high in vitamin C, with one fruit providing 117% of your daily vitamin C needs. Kiwis may also assist in lowering cholesterol, reducing inflammation and improving digestive health. 

There has been research that suggests kiwifruit may be one of the best foods to improve the quality of your sleep. There was even one study that found these fruits may improve sleep onset, duration, and efficiency in adults with self-reported sleep disturbances. When participants ate two kiwis one hour before bed, they fell asleep 42% quicker than when they didn’t eat anything before bed. 

7. Fatty fish 

Tuna and salmon are two types of fatty fish that are very healthy as part of a balanced diet. Fatty fish is high in omega-3 fatty acids, which are known to reduce inflammation and may protect against heart disease. They are also high in vitamin D, which is important for the health of our bones, teeth and muscles. 

One study discovered that men fell asleep 10 minutes faster when they ate 300 grams of salmon three times a week as opposed to others who ate pork, beef or chicken. The benefit experienced is thought to be a result of increased levels of vitamin D when consuming fish.

8. Tea 

A cup of non-caffeinated tea may be just what you need before bed. Chamomile tea in particular is a good choice. It’s a herbal tea and also may assist in improving cardiovascular conditions, stimulating the immune system and providing some protection against cancer.

Chamomile has a long history of being used as a mild sedative, which may help calm nerves, reduce anxiety and thus have impacts on insomnia and other sleep problems. One study discovered that adults who consumed chamomile extract twice a day were able to fall asleep 15 minutes faster and were less likely to wake in the night. A cup of chamomile tea is certainly worth a go if you’re struggling with sleep. 

9. White rice 

White rice is incredibly common and many of us consume it throughout the week as part of our diet. While not as nutritious as brown rice, white rice is still beneficial as part of a balanced diet and is the primary carbohydrate choice of many athletes as a source of quick energy and glycogen replenishment. 

Consuming foods with a high glycemic index may improve sleep quality when eaten a few hours before bed. One study of 1,848 people compared carbohydrate consumption of either white rice, bread or noodles and discovered that higher rice intake was linked to better quality and longer sleep duration. 

A final word of advice...

So there’s our top nine foods to incorporate into a healthy, balanced diet for better sleep. It might be worth keeping a diary of what you eat throughout the week, and noting when you have woken up feeling more refreshed or fallen asleep quicker. This could help determine which foods are helping you to have the best sleep possible. Each of us is different, so commit to the trial and error to assist in tackling your insomnia! Maintaining a healthy diet is just one thing you can do to help you get a better night’s sleep. And if you’re looking for other tips for a good night’s sleep check out this blog post.

If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist or trusted medical professional to discuss possible solutions.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.