What to Eat to Sleep Better

Quality sleep is vital for overall health – reducing the risk of chronic illnesses, supporting brain health and boosting the immune system.

While seven to nine hours of uninterrupted sleep is recommended, many find it challenging to achieve. Addressing sleep issues through dietary changes can be a crucial step for a better night’s rest. Certain foods and beverages possess sleep-enhancing properties, including these – recommended by Kamalaya Koh Samui Wellness Sanctuary & Holistic Spa – to enhance sleep quality.

• Almonds: Almonds are not only a healthy snack but may also aid in better sleep. They contain magnesium which is linked to improved sleep quality – especially for those with insomnia. Additionally, almonds are a source of melatonin, a hormone that regulates the sleep-wake cycle.
• Chamomile Tea: Chamomile tea is a herbal drink with various health benefits. It contains apigenin, an antioxidant that binds to receptors in the brain promoting sleepiness and reducing insomnia. Studies suggest that chamomile tea can help you fall asleep faster and experience fewer nighttime awakenings.
• Kiwi: Kiwi is a low-calorie fruit packed with nutrients and dietary fibre. Eating kiwi before bed has been shown to improve sleep quality. This effect is attributed to serotonin, a brain chemical that helps regulate the sleep cycle, as well as the anti-inflammatory antioxidants in kiwis, like vitamin C and carotenoids.
• Walnuts: Walnuts are a nutritious snack containing magnesium – which is associated with better sleep due to its anti-inflammatory properties. They also contain alpha-linolenic acid (ALA), an omega-3 fatty acid that may increase serotonin production.
• Passionflower Tea: Passionflower tea is a herbal beverage with potential sleep-inducing properties. It’s rich in apigenin, an antioxidant that binds to certain receptors in the brain, promoting relaxation and reducing anxiety.
• White Rice: White rice is a high glycemic index (GI) food, and consuming high-GI foods, like white rice, about an hour before bedtime has been associated with improved sleep.

For a more personalised approach to your diet and sleep help, Kamalaya Connect offers a personalised online Nutritional Guidance session with experts, which includes a review of your current diet and lifestyle. Kamalaya’s Naturopath will discuss your nutritional goals and consider your current dietary and lifestyle patterns to provide tailored nutritional advice. They address specific health conditions or personal objectives you may have in mind.