8 Foods That Affect Your Sleep Quality in Various Ways


8 Foods That Affect Your Sleep Quality in Various Ways

Sleep quality is essential to everyone, from babies to adults. Yet, different things disrupt or promote your sleep now and then. For instance, the types of foods you eat according to the diets that you follow.

Do you find yourself awake almost every night instead of sleeping, or do you naturally settle down and sleep with ease? Also, if you find yourself sleeping on the couch after a glass of wine, it could have influenced your sleep. Therefore, as much as the food we eat is crucial to function daily.

It must not interfere with our sleep. Since the quality of sleep you get at night, determines how alert you are the next day, and how fast you fall asleep at night. In this article, you will learn of foods that affect your sleep quality in various ways.

1. Hot sauce

Do you wonder why you keep on turning and tossing after having food that has hot sauce? It’s simple. When you add hot sauce to your meals, it affects your sleep by messing with the quality of sleep that you get.

Even though you bought a new mattress and you have improved your sleeping area. The spicy hot sauce increases your body temperature at bedtime. As a result, it keeps you awake. Not many people are aware of this, so they continue having their meals with hot sauce every night and can’t seem to get any sleep. So, where possible, avoid adding hot sauce if you find it hard to fall asleep or have your meals hours earlier before bedtime.

2. Avocados


Unlike the hot sauce that makes you have a hard time sleeping. Avocados are great. Not only for their taste but to help in stimulating sleep. Hence, another reason to love avocados. Avocados have high amounts of unsaturated fats that help to boost the number of serotonin levels. In return, the serotonin that is the hormone that stimulates the part of your brain that induces sleep will work to make you fall asleep fast. Plus, they are high in magnesium, a mineral that helps to induce sleep and can help you hit the hay fast.

3. Chocolate bar

As you lay in your big lots furniture bed snacking on a chocolate bar hoping to fall asleep. Depending on the type of chocolate bar you are having, you may stay awake or nod off. For instance, a milk chocolate bar is just like taking a cup of coffee as a night snack. It has a caffeine-like buzz and will give you high sugars keeping you awake. On the other hand, if you are having dark chocolate, it is known to always have an opposite effect. The reason for this is dark chocolate contains serotonin, and this chemical makes you nod off fast.

4. Peppermint leaves


This herb is useful for those that are struggling to stay awake during the day. If you need to increase productivity, stay awake for longer, or you need help with staying focused. Peppermint leaves are known to work wonders from just the scent of the leaves or sipping on a cup of peppermint tea. This effect helps to slow the release of cortisol hormone that is the stress hormone and helps you stay awake and calm. For this reason, if you find it to be useful, have peppermint candies in your bag, chew sugar-free peppermint gum or sip on peppermint tea.

5. Red wine

Why do many people doze off from drinking one glass of red wine? Although it seems odd, this is possible as it is made from the skin of grapes. The skin grapes have the melatonin hormone that we naturally produce as a sleep-inducing hormone. Other grape related foods can have the same effect as well. However, there is a sleepy side effect to taking red wine before bed or any other time of the day. It affects the quality of sleep you get as alcohol is known to make you tired. As a result, it prevents your body as it rests on reaching the deep sleep phase as it should.

6. Banana


Banana is among the most beloved fruits, and it turns out that it can help you sleep. They help to reduce stress and anxiety, regulate your sleep and wake cycles, and alleviate muscle cramps. All of which can interfere with quality sleep. Plus, it has magnesium and potassium that helps to trigger the sleepy symptoms and also help to relax your body. Since it has tryptophan, enjoying a banana before bed will help you fall asleep faster. Last but not least, it contains vitamin B6 that helps with better night sleep making it a perfect sleep aid.

7. Fish

As you eat fish, you are not only having a healthy meal with your family but one that promotes sleep. Similarly, the tryptophan-induced nap that you get on Thanksgiving day. Many lean proteins like fish have high amounts of the sleepy substance. For instance, varieties like snapper, salmon, and tuna. Also, it has vitamin B6 that is essential in the production of melatonin. The omega 3s in the fish also helps a lot with quantity and quality of sleep. So, when you regularly consume fish, it will boost your sleep quality. In return, it will help you to fall asleep faster and help with your overall performance during the day.

8. Nuts


Many people love snacking on nuts at night before bed. Fortunately, it is one of the best snacks that you can have before going to bed. Most nuts are a healthy source of unsaturated fats and a source of calcium. These help to improve the serotonin levels in the body. One of the best nuts to have if you need little extra serotonin levels you can opt for almonds. As they have high amounts of magnesium, and it helps in relaxing muscles and getting the sleepy feeling. Brazil nuts are also good as they are high in selenium that helps you to sleep soundly.

Last modified: June 25, 2020