Best food for life

Ever wonder why some nights you can’t make it 10 minutes into your latest Netflix obsession without falling asleep, while other nights, you fall down a rabbit hole of cute puppy pictures at 2 a.m? (We've all been there.) Sure, there are a number of psychological conditions associated with sleep disruption, but it could also be linked to what you eat. Before we dive into the unsettling truth on how your diet impacts your sleep, let’s tackle some of the most common assumptions about sleepy-time food.

1. Do I need to eat Thanksgiving-level amounts of turkey to get better rest?

It’s reasonable to assume that passing out after your favorite large meal is linked to the generous portion of overcooked meat you just inhaled, but research suggests this might not be the case. We’ve all heard about tryptophan—the magical amino acid found in abundance in so-called sleep-aids like turkey. Tryptophan is known to increase the feel-good brain chemical, serotonin, which in turn is converted into sleepy-time hormone melatonin.

A variety of studies have found that tryptophan supplementation may help improve sleep at doses as low as 1 gram, while 2.5 grams may help improve obstructive sleep apnea. So turkey dinner = naptime, yes? Well, not so fast.

A typical 3-ounce serving of turkey only contains 250-310 milligrams of the stuff, which is a far cry from the 1-gram standard to show a significant effect. It also appears that when tryptophan is present with other competing amino acids in protein-rich foods (yes, like turkey), it tends to get overridden, and very little of it actually gets to the brain. The bigger coma culprit? That carb-laden marshmallow topped casserole, mashed potatoes, rolls, and pie—all of which elicit an insulin response that helps our friend tryptophan do its job. Sorry, turkey, you’re no longer the star of our Thanksgiving slumber dreams.

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2. Does a nightly tea ritual help induce a deep slumber?

There’s something inherently calming about sipping on a warm cup of tea in bed, but research is inconclusive about its clinical effects. While one small study found chamomile tea helped women improve their sleep quality, another found no difference between drinkers and non-drinkers. Similarly, Valerian root tea has been used as a natural insomnia remedy for centuries, but a review of the literature suggests the research has been riddled with inconsistency, inconclusiveness, and poor methodology.

What about the lavender your grandmother swore by? Again, the research is spotty at best. While two studies found the herbs to provide modest improvements in nervousness and relaxation, after four weeks it seems they had little impact. We say grab a cup for the soothing, cozy factor and douse your pillow in a lavender spray if that seems to help you, but don't bank on that every night to knock you out.

3. Should I take a cue from a newborn and sip warm milk before bed?

While a glass of warm milk may be emotionally comforting, like the turkey situation, it’s physiological role in sleep is likely just not strong enough to make an impact. Milk has even less of that sleep-inducing tryptophan than turkey, just about 100 mg per cup. It’s also rich in protein which may, again, decrease the amino acid’s effectiveness at inducing sleep. Still, people have been downing (and swearing by) the dairy drink for years, so do what works for you.

4. Should I forgo the chocolate and cheese after dinner to avoid disruptive dreams?

Research has found that when asked, people cited dairy products and chocolate as the most common causes of vivid, bizarre, and disturbing dreams, but these findings were based on perceptions, not actual causation. Sure, if you find that certain foods disrupt your slumber, maybe indulge a little earlier in the day, but there’s little evidence to suggest they actually have an effect. Chocolate does contain small amounts of caffeine but not likely enough to keep you tossing and turning.

Best Foods for Sleep

OK, so if turkey and milk aren't surefire solutions, what the heck can you eat to lull yourself into a sweet slumber? Here's what you need to know about the best foods for sleep.

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• Tart Cherries
  
  Strange as it sounds, drink some tart cherry juice before bed. Tart cherries contain significant amounts of anti-inflammatory substances and melatonin. One pilot study found that drinking tart cherry juice may improve the sleep in insomniacs, while another study found that they could even benefit already good sleepers (you lucky dogs, you). If you’re looking to indulge, opt for a juice without any added sugar like the options from R.W. Knudsen, Stoneridge Orchards, or Eden Organic. 
• Jasmine Rice
  While most nutrition recommendations urge you to cut back on the high-glycemic index (GI) carbs, restless nights may warrant a legit exception. White rice, like jasmine, is higher on the GI scale, triggering a release of insulin which drives the sleep-inducing amino acid tryptophan into the brain. One studyfound that consuming jasmine rice within four hours of bedtime helped significantly improve sleep quality for participants. Make sure you’re enjoying your rice with a source of protein and without too much soy sauce or other sodium-laden condiments to prevent you from chugging down water before bed and getting up to pee all night long. Sushi date, anyone?
• Kiwi
  Packed with vitamins C, E, folate, and the happy-happy brain chemical, serotonin, kiwis are a surprisingly powerful bedtime fruit. One study found that four weeks of eating kiwi two times per day improved the sleep onset, duration, and efficiency of adults with sleep disturbances. If you’re more a fan of sweet than sour, try switching the classic greens with the Sungold variety, which have a flavor somewhere between a mango and strawberry.

• Pistachios
  Known as the nut with the most melatonin for sleepers struggling with an anxious mind, a modest ounce of pistachios also contains about 10 percent of your daily magnesium needs to help ease any physical tension too. One study found that supplementing with the natural muscle relaxant, magnesium, improved the sleep time, efficiency, and levels of melatonin in elderly participants. We love the No Salt Wonde