NEW HAVEN, Conn. (WTNH) — According to the U.S. Centers for Disease Control and Prevention, almost 41 percent of adults sleep less than six hours a night. But did you know, your diet might play a role in how well you sleep
One of the secrets to good night’s rest might be soy. Foods like tofu, edamame and tempeh are rich in a compound that produces serotonin, a brain chemical that plays a role in sleep.
In a 2015 study, Japanese adults who ate the most amount of soy were almost twice as likely to sleep seven to eight hours a night. They were also about twice as likely to sleep more soundly (Nutrition Journal).
Eating jasmine rice four hours before you hit the hay is also shown to help you sleep better, according to researchers at the University of Sydney. It took study participants on average 15 minutes to fall asleep after eating the rice (The American Journal of Clinical Nutrition).
Also consider adding fish to your dinner plate. A study published in the Journal of Clinical Sleep Medicine revealed men who ate Atlantic salmon three times a week for half a year nodded off 10 minutes quicker than those who filled up on chicken, beef or pork.
Kiwis are also a good bedtime snack. In a month-long study, adults who ate the fruit before turning in fell asleep 42 percent faster than when they didn’t eat anything before going to bed.
And before tucking in for the night, brew a cup of chamomile tea. A study of postnatal women shows it helps improve sleep (Journal of Advanced Nursing).
In another study, participants who took 270 milligrams of chamomile extract twice a day fell asleep 15 minutes faster than those who didn’t take it (BMC Complementary and Alternative Medicine).