Do Sleep Foods and Drinks Really Work?
From tart cherry juice to sleep cereals, a nutritionist weighs in on whether these foods are worth having before bed.
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Cereals, teas, juices and even ice cream are being marketed to consumers as foods that can help us get a better night’s sleep. But can foods produced to contain small amounts of sleep-inducing ingredients actually lead to healthy slumber?
Most experts agree getting seven to eight hours of sleep nightly is a good goal. Adults over 60 should aim for 7 to 9 hours per night. And teenagers should aim for 8 to 10 hours. Not getting enough sleep can affect most of the systems in the body, including our muscles and our minds.
With all the attention that sleep hygiene gets, sleep foods and drinks can be big business. Here’s what may actually work for you, and what probably won’t.
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Cereal and Milk
It’s a classic bedtime snack for a reason. And Post Sweet Dreams Cereal claims to be the first cereal designed to support a good sleep routine. Each serving contains some whole grains and five grams of protein even without the addition of milk, which adds an additional eight grams of protein. Sweet Dreams nutrition label also lists “natural lavender and chamomile flavors,” but it doesn’t appear to contain any actual lavender or chamomile flowers. It also lists 13 grams of added sugar in a one-cup serving, which is over a quarter of the recommended intake for most people. So, it may not have many sleep benefits over a bowl of oatmeal (which is a whole grain) with milk.
Cereal and milk can be a good bedtime snack. “The carbohydrates in cereal and the protein in milk work together to help keep blood sugars stabilized throughout the night, plus you’ll be getting potassium, magnesium, and phosphorus from milk shown to relieve muscle contractions or nighttime cramping,” explains Karman Meyer, RD, author of Eat to Sleep, What to Eat and When to Eat It for a Good Night’s Sleep - Every Night.
Tart Cherry Juice
Supposedly, you will sleep 90 minutes more each night by consuming Cheribundi tart cherry juice. This claim by Cheribundi also advises consuming 16 ounces of juice per day for deeper, sounder sleep. Other 100-percent tart cherry juices have similar claims, and similar price tags of $20-30 per 32-ounce bottle. Is it worth it?
“Tart cherries, specifically the Montmorency variety are one of the few foods that contain melatonin, the hormone that regulates the body’s internal clock. And researchers believe that it’s the combination of melatonin, and procyanidins and anthocyanins – two types of polyphenols – in cherries that helps improve sleep,” explains Meyer.
In a double-blind, placebo-controlled pilot study, eight people drank eight ounces of Montmorency tart cherry juice in the morning and eight ounces again one to two hours before bedtime for two weeks. The study participants’ sleep was prolonged by an average of 84 minutes. Meyer recommends starting with a slightly smaller amount of 100-percent cherry juice nightly to see if a more budget-friendly amount may have similar results for individuals.
Kiwis
“#DYK? Eating kiwifruit before bed could help you sleep like a pro” touts the Zespri Kiwifruit blog. Too good to be true? Maybe not.
Several studies have revealed that kiwifruit may be beneficial in the treatment of sleep disorders, perhaps because they contain antioxidants and serotonin. Serotonin is a precursor of melatonin and helps with the rhythms of sleep and wake.
In one small study, two kiwifruit before bed for four weeks increased sleep an average of 13 percent longer, or about 55 minutes more if aiming for seven hours of sleep.
In another study, 24 men were randomized to eat two fresh kiwi, or two dried kiwi with skin or a water control. Scientists concluded the eating fresh or dried kiwi with an evening meal was associated with improved sleep quality and mood, possibly through changes in serotonin metabolism. (Eat the peel to potentially improve gut health.)
Pumpkin Seeds
The 88 Acres Pumpkin Seed snack bars website claims that magnesium in pumpkin seeds helps our bodies perform over 300 functions, including sleep.
Magnesium is an important part of sleep health. It is a muscle relaxer to help relax the body. A 1/4-cup serving of pumpkin seeds contains 168 milligrams, over half of what most women need.
And just as important, pumpkin seeds contain tryptophan. The body cannot produce this amino acid, so it must be consumed in food. Tryptophan is essential for the production of melatonin. Pumpkin seeds contain almost half of the tryptophan needed by most adults.
Sleep-Friendly Teas
Chamomile and valerian root are two common ingredients in herbal teas like Numi’s Sweet Slumber which are touted for promoting restful sleep. Both herbs have a long history of use for treating insomnia.
In one clinical study, researchers found that a single dose (600 milligrams) of valerian extract did not have an effect on mild insomnia, but daily doses over 14 days significantly reduced mild insomnia. Meyer explains that valerian root works similarly to a mild sedative, calming the central nervous system. She recommends finding an herbal tea (or making your own!) with valerian root and another “sleepy herb” like chamomile or lavender and drinking one to two hours before bedtime.
Chamomile is a flower that not only can help with falling asleep, but may also help with falling back to sleep once awakened. Additionally, chamomile may not have to be consumed, but the aroma of this plant in an oil may be sleep-inducing. Try an essential oil infuser or a linen spray, says Meyer. Researchers found that in a study of 80 Taiwanese postpartum women, the women who drank chamomile tea daily for two weeks had significantly better sleep efficiency scores than the control group.
While individual results vary, it’s likely sleep-promoting herbal teas could work for you. In the store, look for high-quality teas with higher amounts of valerian and/or chamomile listed on the ingredient label. Additionally, the routine practice of calmly drinking a cup of tea before bed may have additional sleep benefits. Ask a health care professional before consuming herbal teas if you are pregnant or breastfeeding, or are taking blood-thinning or NSAID pain medications, or have other health conditions.
Cookies and Ice Cream
You read that right! Nightfood Nighttime Snacking company produces cookies and ice cream they say are “formulated to be sleep-friendly, if you’re going to snack anyway!” A serving of Midnight Chocolate ice cream is surprisingly high in protein (nine grams), has less added sugar (three grams) than Sweet Dreams Cereal, no artificial sweeteners, negligible caffeine and only 100 calories. From a nutrition perspective, they refreshingly point out, “We are not trying to solve a sleep problem, just a nighttime snack dilemma.” Our advice: if you do snack, stick to the stated servings of six cookies or 2/3-cup ice cream, or less, and snack closer to dinner instead of at midnight.
The last word: If you need a nighttime snack, choose one with a mix of fiber-containing complex carbohydrates and protein, such as cheese and crackers, or fruit and nuts.
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