➡️3. Chamomile: The Art of a Perfect Brew
And here we come to a crucial point. When we talk about foods for better sleep, it’s not just about what you eat, but how you prepare it. And this is especially true with chamomile, one of the most popular teas for sleep, but with effectiveness that varies greatly depending on how it’s made. Chamomile has something very special: apigenin, a substance that connects with your brain to lower stress and anxiety. It’s like it sends a message to your mind saying, “It’s time to rest.” When apigenin reaches your brain, it binds to receptors that reduce tension. This puts you in a calm state that helps you sleep easier.
But here’s the surprise: water temperature is key to keeping chamomile’s properties. If you make it with boiling water, you destroy much of its active compounds, especially apigenin, which is sensitive to heat. It’s like having a powerful natural medicine and accidentally diluting it until it’s almost useless. It’s best to let the water cool to about 175°F (80°C) before pouring it over the flowers. And how do you know without a thermometer? Boil the water and let it sit for a minute. It won’t bubble as much, but steam will still come out. That’s the perfect time to make your tea.
Another key factor is brewing time. Many people only leave the tea bag or flowers for one or two minutes and get little more than flavored water. But science tells us that the ideal time is 8 to 10 minutes with the cup covered so that the essential oils don’t escape with the steam. This simple change can multiply the effectiveness of your tea. And the material of the container also matters a lot. Studies show that glass or ceramic containers are ideal, while metal ones can interact with chamomile compounds and change their structure. It’s just as important to cover the cup during brewing to create a closed environment where the essential oils aren’t lost.
To make a perfect tea, put one teaspoon of dried flowers per cup of water, cover, and let steep for 10 minutes. You can drink a cup 30 minutes before bed. This gives time for the chamomile compounds to work in your body so you can enjoy deeper sleep. And if you’re worried about sleepless nights, keep a routine with chamomile. Drinking it at the same time every day helps your body recognize that it’s time to rest. Your brain connects the taste and smell with calm.
➡️2. Walnuts: A Nutty Path to Deeper Sleep
Another powerful food for your rest is walnuts. And what makes this nut so special? Its secret lies in a type of nutrient your body can’t make: healthy fats. These fatty acids are the material your brain uses to make melatonin, that hormone that tells you when to sleep and when to wake up. Walnuts are the only nut with large amounts of these fats; a small serving, just four or five walnuts, has everything you need to boost your natural melatonin production. And unlike supplements, these fats come with a whole team of nutrients from the walnut that improve their absorption.
Then, the magnesium in walnuts also plays a key role in your rest. This mineral relaxes your muscles and calms your nervous system. It works like a natural switch that prepares your body for sleep, lowering your heart rate and blood pressure to ideal levels for deep rest. To get these benefits, eat four to five raw walnuts about two hours before bed. If you want to boost their effect even more, you can soak them in water for 4 hours before eating them. Soaking reduces certain substances that can interfere with the absorption of their nutrients. Here’s a clear sign your body is asking for the nutrients in walnuts: those fragmented, shallow dreams where you feel like you’re not really resting. The fats in walnuts help you spend more time in the deep sleep phase, which is the most restorative for your body and mind. And the interesting thing is that walnuts also contain melatonin that’s already formed. This means that in addition to giving you the raw materials to make this hormone, they offer a ready-to-use dose.
Now, combining walnuts with a fruit like a banana or kiwi creates a synergistic effect for sleep. The carbohydrates in the fruit help tryptophan get to your brain more easily, while the fatty acids in walnuts extend this effect throughout the night. Think about Martin, a 67-year-old man who has trouble staying asleep. He wakes up two or three times every night and finds it hard to go back to sleep. He starts eating some walnuts before dinner. After a few weeks, he might notice that his wake-ups are less frequent, and when they happen, it’s easier for him to fall back asleep. His rest becomes more restorative, and his energy during the day improves.
➡️1. Golden Milk: An Ancient Elixir for Sleep
Then we have an ancient drink that has been used for centuries to bring on deep sleep: golden milk. And what exactly is it? It’s a mix of warm milk with turmeric and other spices. But the star of this recipe is turmeric, with its active compound called curcumin. This nutrient reduces inflammation in your body, even in your brain, where silent inflammation can be a hidden cause of sleeplessness. It’s like curcumin turns off little alarms that keep your brain on alert.
But turmeric alone isn’t that effective. It needs two helpers: black pepper and a source of fat. The piperine in black pepper increases curcumin absorption by up to 2,000%, and the fat, whether from nuts or a little added coconut oil, helps this compound get to your brain where it can do its job. Golden milk might be especially interesting if you wake up stiff or in pain, or if you notice your mind is foggy in the morning. These signs mean that inflammation might be messing with your deep rest.
To make golden milk, heat a cup of plant milk (almond, oat, or coconut) over medium heat. Add half a teaspoon of turmeric powder, a pinch of black pepper, a small piece of grated fresh ginger, and half a teaspoon of cinnamon. Stir well and simmer for 3 minutes. The Ayurvedic tradition, where this recipe comes from, explains that combining these ingredients creates a synergistic effect to calm the mind and prepare the body for sleep. Each component has its role: turmeric reduces inflammation, cinnamon balances blood sugar, black pepper helps absorption, and ginger improves digestion. It’s best to drink this about 45 minutes before bed. And an important note: golden milk works best when taken regularly. You won’t see changes the first night like with some other relaxing herbs, but over time, you’ll notice how the quality of your sleep improves.
Key Takeaways
- Consistency is Key: Don’t just eat these foods when you can’t sleep. Make them a regular part of your diet to gradually improve your internal clock.
- Combine for Better Results: A light dinner with oats and almonds, followed by a kiwi or banana for dessert, and finishing with a well-made chamomile tea, gives you a complete set of nutrients that work together for restful sleep.
- Create a Bedtime Ritual: The simple act of preparing chamomile tea or golden milk, or calmly eating some almonds, can become a signal for your body and mind that it’s time to switch from activity mode to rest mode.
- Good Sleep Habits Matter: These foods work best when they’re part of good sleep habits. This includes going to bed and waking up at roughly the same time, reducing blue light before bed, and creating a calm environment for rest.
- Talk to Your Doctor: If you take sleep medications, talk to your doctor before trying to stop them. These foods can be great additions, but any change should be gradual and supervised.
Remember, quality sleep isn’t a luxury; it’s a basic need for your physical and mental health. And as we’ve seen, these foods are a gift from nature that, when used well, can change your nights and, in turn, make your days better. Now, you might want to add to this information with the 10 best foods for people over 50. I’ll tell you about them in this video right here, so you can watch it now. Take good care of yourself.
Source: Dr. Iñigo Martín