Sleep-Boosting Nutrients: Foods That Support Brain Health | Calm Sleep

Sleep-Boosting Nutrients: Foods That Support Brain Health And Restful Nights

How often does it happen that you are about to enter your REM sleep, suddenly, things break off, and you wake up. Why aren’t you able to sleep well? Why is it that you are completing the recommended 8 hours of sleep every night but still feeling exhausted and worn out? Is it your lifestyle? Is it because your work doesn’t allow it? Or is it because of the food you eat?

We all know that sleeping is good for health, but it isn’t just about the total number of hours you get to sleep. In fact, it is all about the quality of your sleep. Poor sleep can lead to certain chronic illnesses and mental disorders and even make you physically weak.

What you eat is directly linked to your sleep cycle. For example, drinking coffee after 7 pm can disrupt your sleep time, and you may find yourself not able to sleep. So while you may engage in several activities like meditation, exercise, and other activities, you cannot deny the fact that your eating habits can help you sleep better.

With that being said, this blog post will explore some brain food supplements and sleep-boosting nutrients that will help you get restful sleep.

Chamomile Tea

You may find it a bit odd, but drinking tea can actually help with your sleep cycle. Chamomile tea is a herbal tea that is known for a compound called flavones. It is a class of antioxidants that has cancer-fighting abilities and may help reduce the risks of chronic illnesses.

There are some studies that suggest that drinking chamomile tea can actually reduce depression and anxiety while boosting your immune system. Stress, anxiety, and depression are the biggest threats to one’s sleep routine.

The compounds in the tea soothe your brain, allowing it to function properly. Essentially, there is an antioxidant called apigenin that binds certain brain receptors to reduce insomnia and promote sleepiness. So, drinking chamomile tea before bed is advised as it can help improve sleep quality.


Almonds are a rich source of magnesium, which is highly celebrated for its role in promoting sleep. It does this by reducing inflammation in the brain cells, lowering the levels of stress hormones known as cortisol.

Apart from magnesium, almonds are filled with nutrients in abundance. One ounce of almonds contains 23% of an adult’s daily recommended dose of riboflavin and 18% of phosphorous. On the other hand, it contains 25% of your daily recommended dosage of manganese.

Therefore, while it is a great natural supplement for boosting good sleep, the consumption of almonds is also associated with lowering the risks of chronic diseases like cardiovascular diseases and type 2 diabetes. This is because almonds are rich in antioxidants, fiber, and healthy monosaturated fats.

Now coming to your sleep cycle, almonds have a hormone called melatonin, which regulates your internal clock and tells your body that it is time for a shut-eye. So, adding almonds to your daily diet can help you maintain your sleep and health.


Kiwi is not just any exotic fruit, it is a highly nutritious food that is packed with vitamin C, vitamin K, potassium, folate, and several trace minerals as well. It is one of the best foods to eat before bed because kiwis contain serotonin in high amounts, which is known for its sleep-promoting effects.

Moreover, individuals who sleepwalk are advised to eat kiwis before bed by their doctors because other elements like anti-inflammatory antioxidants and carotenoids partly help in promoting sleep. But it is important that you eat kiwis by removing the skin before consuming the fruit. Also, the seeds are highly nutritious and don’t cause any harm.

However, please check whether you are allergic to the seeds before eating. Overall, if you want to improve your sleep cycle and enjoy a pleasant morning without cranking up, it is time that you add kiwi to your diet.

Omega 3 Fatty Acids

The primary source of omega-3s is fatty fish. From tuna to trout, salmon, and sardines, all are incredibly rich in healthy fats and vitamin D. Fatty acids help lower triglyceride levels and boost brain functioning. As a result, it improves your sleep.

Fatty fish like salmon and sardines contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - two of the three main types of omega-3s, which are known for lowering inflammation. That’s why older adults are prescribed to consume omega-3 supplements as they boost brain health and fight against inflammation.

What makes fatty fish the one of the best sleep-promoting foods is the combination of omega-3 fatty acids and vitamin D. The combination of these compounds has the potential to boost sleep quality. This is because both the compounds work together to produce serotonin in the brain, which makes you feel restful and sleepy.

So, you can add a few ounces of fatty fish to your dinner and enjoy the benefits of a good night’s sleep.

White Rice

White rice is a staple food in many parts of India. Both white rice and brown rice are from the same plant. The only difference is that the germ and bran are removed in white rice. As a result, you get a grain that is a little low in antioxidants, nutrients, and fiber.

However, it contains a few highly beneficial nutrients and vitamins that can help you enhance your sleep cycle. For starters, a four-ounce serving of white rice gives you 21% of your daily recommended need for thiamine and 19% of your daily recommended need for folate. Moreover, it is also rich in manganese, which accounts for 13% of your daily recommended intake.

Above all, white rice has a high concentration of carbohydrates and low fiber, which results in a high glycemic index (GI). This GI can improve your sleep quality. Therefore, it is recommended that you eat rice one hour prior to your sleep time. If you don’t know, the glycemic index is the measure of how fast food increases your blood sugar.

Hence, high rice intake may result in better sleep and longer sleep duration. But you should combine it with other foods like salads and yogurt because of the low amounts of nutrients and fiber.

Importance of Sleep for Health and Wellness

Sleep is important for health and wellness. It helps the body to rest, repair, and renew itself. Without adequate sleep, the body can become weakened, leading to a variety of illnesses and ailments. Not only does lack of sleep affect physical health, but it can also lead to mental health problems such as depression and anxiety.

The amount of sleep needed by adults varies from person to person but is generally around 7-9 hours per night. Getting fewer than 6 hours of sleep can have a negative impact on overall well-being. Conversely, getting too much sleep has also been linked with an increased risk of certain diseases such as obesity and diabetes.

Not getting enough quality sleep has serious consequences for our physical and mental health. It can lead to increased stress levels, weakened immunity, and even an increased risk of accidents due to fatigue. Poor sleep also leads to decreased productivity and difficulty concentrating throughout the day.

Getting enough quality sleep is important for maintaining a healthy lifestyle. Creating a regular bedtime routine and limiting screen time before bed can help ensure that you get the rest you need each night. Additionally, avoiding caffeine late in the day and exercising regularly is beneficial for achieving better sleep quality. Taking these steps can help you improve your overall health and well-being.

How Does Food Influence Your Sleep?

Food can have a big impact on how we sleep. Eating certain foods close to bedtime can interfere with our ability to get the restful sleep that our body needs. For example, eating large or spicy meals late at night may cause stomach discomfort and indigestion which can make it difficult to fall asleep or stay asleep throughout the night.

In addition, caffeine is a stimulant that should be avoided before bedtime, as it can interfere with your natural sleep cycle. Foods high in sugar and processed carbohydrates should also be avoided before bed as they can lead to energy spikes and crashes that make it difficult to relax and drift off into slumber.

Eating a light snack such as a handful of nuts or yogurt before bed can help stabilize blood sugar levels and give you the energy needed for restful sleep. Eating foods with magnesium, such as dark leafy greens, seeds, and whole grains can also help promote better sleep. Additionally, eating foods that contain melatonin (like cherries) may help regulate your body’s natural circadian rhythm and induce peaceful slumber.

Making sure to eat a balanced diet throughout the day is important for getting good quality sleep at night. Avoiding large meals late in the evening and limiting caffeine consumption can also be beneficial for achieving better sleep habits. Making simple dietary changes can help you get the restful sleep needed to maintain a healthy lifestyle.


Getting enough quality sleep is essential for maintaining good health and well-being. Establishing a regular bedtime routine and avoiding certain foods before bed can help ensure that you get the restful sleep that your body needs each night. Eating a balanced diet throughout the day, limiting caffeine consumption, and consuming foods with magnesium and melatonin are all beneficial for achieving better sleep habits. With these simple steps, you can promote better health and wellness through improved sleeping patterns. 

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