20+ Foods that Help Regulate Sleep During Daylight Savings

20+ Foods that Help Regulate Sleep During Daylight Savings

As a writer and a frequent traveler, I know all too well the effects of Daylight Savings on sleep patterns. The time change can disrupt our internal clocks, making it difficult to fall asleep or wake up at the desired times.

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Fortunately, several foods can help regulate sleep and promote better rest, even during the time change. In this article, I will explore the different types of food that can help you get a good night’s sleep and how they work.

Foods High in Tryptophan

Tryptophan is an amino acid that helps produce serotonin, a neurotransmitter that helps regulate mood and sleep.

Consuming foods high in tryptophan can help produce melatonin, a hormone that regulates sleep. Some examples of foods high in tryptophan include:

Chicken and Turkey

These lean meats are great sources of tryptophan, which can help produce serotonin and promote better sleep. Chicken and turkey can be consumed in many ways, such as grilled, roasted, or baked.

It’s important to choose lean cuts and to avoid consuming large amounts close to bedtime, as this may cause indigestion and disrupt sleep.

Dairy Products

Cheese, milk, and yogurt are all high in tryptophan, which can help produce melatonin and promote better sleep.

Warm milk before bed is a classic remedy for insomnia and can be enhanced by adding a small amount of honey or cinnamon.

It’s important to choose low-fat or non-fat dairy products to avoid excess saturated fat and calories.

Bananas

In addition to being high in tryptophan, bananas are rich in magnesium and potassium, which help relax muscles and promote sleep.

Bananas can be consumed in many ways, such as sliced on top of cereal, blended into a smoothie, or eaten independently. Choosing ripe bananas is important, as they are easier to digest and contain more antioxidants.

Nuts and Seeds

Almonds, pumpkin seeds, and sunflower seeds are all high in tryptophan, which can help produce melatonin and promote better sleep.

They are also rich in magnesium and other nutrients that help relax muscles and reduce stress. Nuts and seeds can be consumed as a snack or added to salads, oatmeal, and other dishes.

Eggs

Eggs are a great source of tryptophan and can be consumed in many ways. Boiled, poached, or scrambled make a great addition to any bedtime snack.

Eggs are also rich in protein, which can help stabilize blood sugar levels and prevent hunger pangs that may disrupt sleep.

Foods High in Magnesium

Foods high in magnesium are essential for promoting better sleep and overall health. Magnesium is important for muscle and nerve function, bone health, and immune system support.

It also regulates sleep and stress levels, making it an important nutrient for those who struggle with insomnia and other sleep disorders.

Some of the best foods high in magnesium include:

Dark Chocolate

Dark chocolate is a delicious way to boost magnesium intake. Just one ounce of dark chocolate contains about 64 mg of magnesium and antioxidants that can help improve overall health.

Choosing dark chocolate with at least 70% cocoa solids is important to get the maximum benefits.

Spinach

Spinach is a leafy green vegetable that is high in magnesium, as well as other nutrients like iron and vitamin C.

 Just one cup of cooked spinach contains about 157 mg of magnesium. Spinach can be consumed in many ways, such as in salads, smoothies, and cooked dishes.

Almonds

Almonds are a great source of magnesium and can be consumed as a snack or added to many dishes. Just one ounce of almonds contains about 80 mg of magnesium.

Almonds are also rich in healthy fats and other nutrients that promote overall health.

Avocado

Avocado is a nutrient-dense fruit that is high in magnesium, as well as healthy fats and fiber. Just one avocado contains about 58 mg of magnesium.

Avocado can be consumed in many ways, such as in salads, sandwiches, and smoothies.

Black Beans

Black beans are a great source of magnesium and protein, fiber, and other nutrients. Just one cup of cooked black beans contains about 120 mg of magnesium.

Black beans can be consumed in many ways, such as in soups, stews, and salads.

Yogurt

Yogurt is a dairy product that is high in magnesium, as well as other nutrients like protein and calcium.

Just one cup of plain yogurt contains about 47 mg of magnesium. Yogurt can be consumed as a snack or added to many dishes, such as smoothies and baked goods.

Salmon

Salmon is a fatty fish that is high in magnesium, as well as omega-3 fatty acids that promote heart health.

Just one 3-ounce serving of cooked salmon contains about 26 mg of magnesium. Salmon can be consumed in many ways, such as grilled, baked, or smoked.

Incorporating these foods into your diet can help you increase your magnesium intake and promote better sleep and overall health.

It’s important to choose various foods from different food groups to ensure you get all the nutrients your body needs.

Foods High in Antioxidants

Foods high in antioxidants are important for promoting better sleep and overall health.

Antioxidants protect the body from damage caused by free radicals, which are harmful molecules that can cause inflammation and other health problems.

Some of the best foods high in antioxidants include:

Berries

Blueberries, raspberries, strawberries, and other berries are all high in antioxidants and vitamins and minerals that promote overall health.

Berries can be consumed as a snack, added to smoothies or oatmeal, or used in baked goods.

Dark Chocolate

Dark chocolate is a delicious source of antioxidants and other nutrients like magnesium and iron.

Choosing dark chocolate with at least 70% cocoa solids is important to get the maximum benefits.

Nuts

Almonds, walnuts, pecans, and other nuts are all high in antioxidants, healthy fats and other nutrients.

Nuts can be consumed as a snack, added to salads, or used in baked goods.

Red Wine

Red wine is a source of antioxidants and other nutrients like resveratrol that promote heart health.

Drinking red wine in moderation is important, as excessive alcohol consumption can have negative health effects.

Green Tea

Green tea is a source of antioxidants and other nutrients like caffeine and L-theanine that promote relaxation and mental clarity.

Green tea can be consumed hot or cold and sweetened with honey or other natural sweeteners.

Vegetables

Dark leafy greens, broccoli, tomatoes, and other vegetables are all high in antioxidants and other nutrients like vitamins and minerals that promote overall health. Vegetables can be consumed in many ways, such as in salads, soups, and stir-fries.

Fruits

Apples, oranges, grapes, and other fruits are all high in antioxidants and other nutrients like fiber and vitamin C. Fruits can be consumed as a snack, added to smoothies, or used in baked goods.

Incorporating these foods into your diet can help you increase your antioxidant intake and promote better sleep and overall health.

It’s important to choose a variety of foods from different food groups to ensure you get all the nutrients your body needs.

FAQs

What foods help you sleep?

Foods that help promote sleep include those high in tryptophan, magnesium, and antioxidants. Some examples include chicken, cheese, almonds, kale, blueberries, and dark chocolate.

What foods help regulate your sleep cycle?

Foods that help regulate the sleep cycle include those high in tryptophan, magnesium, and antioxidants. Some examples include dairy products, nuts, and seeds, fish, dark leafy greens, berries, and pecans.

What foods are high in tryptophan?

Foods high in tryptophan include chicken, turkey, dairy products, bananas, nuts and seeds, and eggs.

What foods are high in magnesium?

Foods high in magnesium include dark leafy greens, nuts and seeds, fish, avocado, and bananas.

What foods are high in antioxidants?

Foods high in antioxidants include berries, dark chocolate, artichokes, kidney beans, and pecans.

Conclusion

In conclusion, consuming foods high in tryptophan, magnesium, and antioxidants can help regulate sleep and promote better rest during Daylight Savings. Some examples of these foods include chicken, dairy products, dark leafy greens, berries, and pecans.

Incorporating these foods into your diet can help you adjust to time changes and promote better sleep overall.

Additionally, it’s important to maintain good sleep hygiene practices, such as keeping a consistent sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing bedtime routine.

By combining these practices with a healthy diet, you can ensure that you get the rest you need to feel your best.

References:

  1. http://sleep.hms.harvard.edu/news/tips-help-adjust-sleep-daylight-savings.
  2. https://ods.od.nih.gov/factsheets/Tryptophan-HealthProfessional/.
  3. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.
  4. https://ods.od.nih.gov/factsheets/Antioxidants-HealthProfessional/.