Trouble with Sleeping? Here are Antioxidants and Anti-inflammatory Foods that Can Help

Occasionally all of us will have to deal with having a series of dreadful sleepless nights. Oftentimes we have found that it is due to stress from work or issues on the home front. Obviously, no matter what healthy foods you eat, it will not change your job or relationship quality, but perhaps these foods can help someone just get by a little bit better that night. 

So here are some excellent foods that are packed with antioxidants and anti-inflammatory nutrients that aid in sleep quality.

Sleep Better with These Antioxidants and Anti-inflammatory Foods

1. Kiwifruit -

Numerous studies have shown that kiwifruit can improve your sleep onset, total sleep time, and sleep quality. Some of these studies made these conclusions based on people eating 2 kiwifruits one hour before their desired bedtime. More needs to be studied into why, but it seems to be linked to serotonin, a neurotransmitter involved mostly with mood, appetite, memory, and sleep cycling. 

What I also love about kiwifruit is that is loaded with vitamin C – an excellent antioxidant that helps boost our immune system and overall wellness. Vitamin C increases antioxidant levels within your body and aid in minimizing the byproducts of cellular stress. This gives your body the opportunity to recover and rejuvenate overnight. 

2. Cherries – 

Cherries, particularly dark and tart cherries, have a high concentration of melatonin. This hormone helps regulate your circadian rhythms and has great antioxidant and anti-inflammatory abilities. It is believed that melatonin has a role in preventing pro-inflammatory reactions when your body is stressed or faces insult. Also, tart cherries contain tryptophan – that famous amino acid that has been linked in some studies to causing some adults to fall asleep faster and sleep longer. 

Cherries contain a surprising amount of fiber. Fiber helps our digestive system maintain a healthy gut balance and aids in improved digestion, which is key while asleep in the prevention of constipation and bloating. Consuming cherries regularly can help to promote better sleep and improve overall wellness. 

3. Almonds – 

Almonds are a great source of the building blocks of the hormone melatonin. This hormone helps regulate your circadian rhythms and is released in response to darkness. There are several studies that have looked at melatonin benefits, and the results are largely mixed but it’s worth a try. 

Almonds contain a high amount of magnesium which helps in the production of GABA. In simple terms, magnesium can bind to GABA receptors in the brain, causing an increase in GABA levels which then causes a decrease in brain activity. Magnesium has been linked to observations of decreased feelings of stress. Think calming effects with the bonus of checking both antioxidant and anti-inflammatory boxes. 

4. Pistachios –

Not only do pistachios contain great antioxidants and anti-inflammatory vitamins and minerals, like vitamin B6, manganese, and thiamine, but they also contain melatonin. As mentioned above melatonin helps regulate our circadian rhythm. It is also believed that melatonin has a role in preventing pro-inflammatory reactions when your body is stressed or faces insult.  

Vitamin B6 (pyridoxine) has a role in supporting our immune and nervous systems. Vitamin B6 deficiency usually occurs if a person has a malabsorption disorder or an autoimmune condition. 

Pistachios also contain a great amount of vitamin B1 (thiamine). Thiamine helps supports our nervous system’s health. Unfortunately, heavy alcohol use is linked to thiamine deficiency. I would recommend adding pistachios to your diet if any of these concerns such as malabsorption or autoimmune conditions apply but particularly if you are having sleeping problems.

5. Grapes -

Grapes are an age-old fruit that has been studied for centuries, but within only the past 20 years have we discovered that grapes contain melatonin. Researchers in Italy who studied grapes found that the Nebbiolo grapes had the highest level of melatonin. Why is this important perhaps for helping grapes survive through the centuries? 

Well, some researchers believe that melatonin, in addition to aiding in the sleep cycle for humans, is an anti-inflammatory hormone that can help grapes fight against plant diseases. There is more research needed to see if grapes can be a great source for overall wellness and sleep aid in humans, but I wanted to share this interesting find with you as there certainly may be a stronger link discovered soon.

Interested in learning more about foods that can help improve your mood?

Check out our post on Good Mood Foods which can help combat anxiety and depression!

Further Readings and References:

Effect of kiwifruit consumption on sleep quality in adults with sleep problems

Tart Cherry Juice Can Help You Sleep Better, Plus 3 More Reasons You Should Buy Some

Wines to help you get a better sleep during the home quarantine period

Effects of Diet on Sleep: A Narrative Review