2. Specific Herbal Teas
There are certain herbal teas that are well-known as mild sedatives, which can help even the most wakeful of us calm down. To start with, there’s valerian root – one of the most common remedies for insomnia(4). Then there’s the natural sedative chamomile(5), and the calming lavender(6).
But be careful with some of these teas – valerian root in particular can have interactions with certain medications(7). If you are taking antidepressants, anti-anxiety, or anti-convulsant medication, talk to your doctor before drinking valerian tea.
3. Kiwi Fruit
Although it might seem counter-intuitive – most of us try to avoid sugary foods like fruit before bed – it turns out that kiwi fruit can actually improve sleep duration and quality.
“Numerous studies have revealed that kiwifruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders,” one study reports(8).
4. Honey
We’ve all taken honey with tea when we’re sick with a persistent cough, and there’s good reason for that – honey not only helps sooth your throat, it also improves sleep quality(9).
Promoting Better Sleep Through Diet
Diet has a major role to play in how well we sleep.
One review explains that: “A number of studies have demonstrated that major insomnia risk factors in human beings are less functional foods in dietary[sic]. There are higher functional components in functional foods promoting sleep, including tryptophan, GABA, calcium, potassium, melatonin, pyridoxine, L-ornithine and hexadecanoic acid… The factors promoting sleep in human beings are the functional foods including barley grass powder, whole grains, maca, panax, Lingzhi, asparagus powder, lettus, cherry, kiwifruits, walnut, schisandra wine, and milk.”(10).
In short, it takes a healthy diet to promote healthy sleep patterns.