Sleep Easier: 8 Ingredients for Better Rest

The recipe for a good night sleep has more than one ingredient. Your physical and mental health, daily activity, bedroom environment, schedule, and screen exposure can all affect how well you rest at night. Beyond these factors, the foods you consume go a long way toward improving — or damaging — your nightly sleep.

Tryptophan, melatonin, passionflower, honey, and potassium are some of the best ingredients for a full night of rest.

1. Tryptophan

Tryptophan is an essential amino acid found in various foods like turkey, chicken, nuts, and dairy products. It is a precursor to serotonin, a neurotransmitter that regulates mood and sleep. When you consume foods rich in tryptophan, your body can convert it into serotonin, which can later be converted into melatonin, a hormone that helps control your sleep-wake cycle.

Incorporating tryptophan-rich foods into your evening meals may promote better sleep. Turkey, in particular, is often associated with inducing post-Thanksgiving dinner drowsiness, thanks to its tryptophan content. However, balance is key; consuming too much protein in one meal might lead to digestive discomfort, potentially disrupting your sleep.

2. Melatonin

Melatonin is often called the "sleep hormone" because it plays a crucial role in regulating our sleep-wake cycle. This hormone is naturally produced by the pineal gland in response to darkness, signaling to your body that it's time to sleep. Melatonin supplements are available over-the-counter and can be helpful for people with sleep disorders or those dealing with jet lag. However, it's crucial to use them under the guidance of a healthcare professional to determine the appropriate dosage and timing.

Consuming foods that contain melatonin can also contribute to better sleep. Cherries, for instance, are a natural source of melatonin and can be incorporated into your diet to support your sleep patterns.

3. Magnesium

Magnesium is an essential mineral that plays a role in muscle relaxation and the regulation of neurotransmitters that affect sleep. A magnesium deficiency can lead to restless sleep and insomnia. Incorporating magnesium-rich foods like almonds, spinach, and whole grains into your diet can help relax your muscles and create an environment conducive to sleep.

However, be cautious with magnesium supplements, as excessive intake can have a laxative effect. It's generally best to obtain magnesium from natural food sources.

4. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and walnuts, are renowned for their numerous health benefits, including potentially improving sleep quality. These essential fats help reduce inflammation, which is often linked to sleep disorders and insomnia.

Incorporating omega-3-rich foods into your diet not only promotes heart health but may also lead to better sleep. Consider adding fatty fish to your dinner menu or enjoying a handful of walnuts as an evening snack to harness the potential sleep-enhancing benefits of omega-3 fatty acids.

5. Potassium

Potassium is an essential mineral that helps maintain healthy muscle function and blood pressure. It also plays a role in promoting relaxation and reducing muscle cramps, which can contribute to restful sleep.

Foods rich in potassium, such as bananas, sweet potatoes, and spinach, can aid in muscle relaxation and help prevent nighttime leg cramps or restless legs, potentially leading to a more peaceful night's sleep.

6. Vitamin B6

Vitamin B6, also known as pyridoxine, is essential for the production of neurotransmitters like serotonin and melatonin, both of which play a role in sleep regulation. A deficiency in vitamin B6 may lead to sleep disturbances.

Incorporating vitamin B6-rich foods into your diet, such as chickpeas, potatoes, and chicken, can support healthy sleep patterns. Additionally, these foods offer a range of other health benefits, making them a valuable addition to your meals.

7. Honey

Honey is a natural sweetener that has been associated with sleep benefits. It contains a combination of glucose and fructose, which can help stabilize blood sugar levels during the night. Fluctuations in blood sugar can disrupt sleep, so maintaining steady levels may contribute to better sleep quality.

A small amount of honey in warm milk or herbal tea before bedtime can be soothing and may assist in regulating your blood sugar, potentially leading to a more uninterrupted sleep.

8. Passionflower

Passionflower is an herb known for its calming and sedative properties. It has been used for centuries as a natural remedy for anxiety and insomnia. Passionflower may help relax the nervous system, reduce anxiety, and promote better sleep.

You can consume passionflower as a tea or find it in supplement form. As with any herbal remedy, it's essential to consult with a healthcare professional before using passionflower, especially if you are taking other medications.

How Else Can I Get a Restful Night’s Sleep?

The right diet can encourage restful sleep, but it’s hardly the only factor that creates uninterrupted sleep. Here are a few more actionable strategies to improve your sleep:

• Maintain a consistent sleep schedule: Going to bed and waking up at the same time daily helps regulate your body's internal clock.
• Create a comfortable sleep environment: Ensure your bedroom is cool, dark, and quiet, with a comfortable mattress and pillows.
• Limit screen time: Avoid screens at least an hour before bedtime to reduce the interference of blue light with your sleep-wake cycle.
• Establish a relaxing bedtime routine: Engage in calming activities like reading or gentle stretching to signal to your body that it's time to wind down.
• Watch your caffeine and alcohol intake: Avoid these substances in the hours leading up to bedtime, as they can disrupt sleep patterns.
• Stay physically active: Regular exercise can promote better sleep, but avoid strenuous workouts close to bedtime.
• Manage stress: Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and anxiety, which can impact sleep.
• Limit naps: While short daytime naps can be refreshing, avoid long or irregular napping to preserve nighttime sleep.

The right mattress can also make a huge difference in your quest for a good night’s sleep. In the same way that a poor mattress can leave you tossing and turning all night, a high-grade mattress promotes relaxation, limits movements, and appropriately supports limbs.

At Mattress Warehouse, we created our bedMATCH sleep diagnostic program with your rest in mind. BedMATCH analyzes your complete sleep profile — from your height and weight to your preferred sleep position — before identifying mattress options made for you. No matter your preferred brand or price point, bedMATCH pairs you with mattress options perfect for sleepers like you.

Visit your local Mattress Warehouse today to try bedMATCH yourself, or take the five-minute online bedMATCH quiz to browse mattress options right now.