Online searches for insomnia remedies and tips for better sleep have skyrocketed in recent years, which suggests many of us are having trouble sleeping lately. And while one night of less-than-adequate sleep may leave you less productive and energized the next day, it isn't too big of a deal. However, several nights of poor sleep quality creates a much bigger health issue. This is because a lack of sleep fuels inflammation in the body, increasing the risk of developing heart disease and diabetes and decreasing the immune system's effectiveness.
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Recipe pictured above: Roasted Pistachio-Crusted Salmon with Broccoli
Want to get a better night's rest? Research suggests eating certain foods can help you sleep better and reduce inflammation in the body. Check out these eight top anti-inflammatory foods for sleep.
1. Pistachios
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Recipe pictured above:
Thanks to their combination of protein, healthy fat, fiber, minerals and antioxidants, tree nuts are considered a great anti-inflammatory food to eat regularly. But pistachios might be the best choice if you're struggling with sleep.
This is because pistachios are one of the top sources of melatonin, the hormone in the body that helps to induce sleep. Research suggests increasing melatonin levels through food may make it easier to go to sleep and to sleep longer.
2. Salmon
Omega-3 fatty acids are essential anti-inflammatory nutrients that may support quality sleep. A 2021 study on healthy young adults published in Nutrients suggests that a higher intake of omega-3 fatty acids, particularly DHA, improves sleep quality.
DHA is primarily found in cold-water fish like salmon, so look for ways to get at least two servings of salmon or other higher-fat fish weekly.
3. Edamame
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Recipe pictured above:
Edamame is a food that eases inflammation and may improve sleep. A 2019 study published in Cureus suggests that regularly eating soybeans results in significantly longer and better quality sleep, and these effects are attributed to anti-inflammatory compounds in soy known as isoflavones. Shelled and toasted edamame are readily available, but you can also get these benefits by eating other soy-based foods like tofu.
4. Decaffeinated Green Tea
Green tea leaves contain powerful anti-inflammatory compounds known as catechins, along with the amino acid theanine. This particular amino acid reduces stress and promotes sleep by having a calming effect on neurons and reducing stress-related chemicals in the brain.
Sipping on a cup of tea each night with these effects may help some go to sleep a little easier—just make sure you get a decaffeinated variety to drink before bed.
See More: Healthy Green Tea Recipes
5. Oatmeal
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Recipe pictured above: Creamy Blueberry-Pecan Overnight Oatmeal
Eating carbohydrate-rich foods triggers the production of serotonin, a chemical that causes drowsiness and may make it easier to fall asleep. But make sure to get that serotonin boost from higher-fiber, complex-carb foods like oats to keep blood sugar in check and prevent hunger pangs from waking you a few hours later.
Oats are also a source of melatonin and may promote the production of GABA, a neurotransmitter that has a calming effect on the brain, according to a 2018 study published in Nutrients.
6. Kiwifruit
If you're looking for a bedtime snack, kiwifruit might be a good choice!
Kiwis are a source of serotonin which the body breaks down to melatonin, and a 2022 meta-analysis published in Cureus suggests the anti-inflammatory effects from kiwi's antioxidants play a role in improving sleep, too.
7. Almonds
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Recipe pictured above: Everything-Seasoned Almonds
Magnesium promotes the production of GABA, a neurotransmitter that decreases brain and nervous system activity, which helps the body and mind to relax. Not to mention, many people don't meet their daily magnesium needs.
Some insomnia sufferers have had significant sleep improvements by getting in more magnesium-rich foods, and almonds are one of the best sources of magnesium (a 1-oz serving provides approximately 25% of daily needs), along with being a top anti-inflammatory food.
8. Tart Cherry Juice
Similar to berries, cherries are packed with polyphenol compounds like anthocyanins, all of which work to reduce inflammation by stopping potential damage by free radicals. And research suggests that consuming one cup of tart cherry juice daily significantly improves sleep duration and quality by increasing melatonin levels. Additionally, the powerful antioxidants in cherries may stop inflammatory cytokines that disrupt sleep.
