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Superfoods to Help You Sleep

Nutritionists share which bedtime snacks can help you catch the most winks

Delpixart/Getty Images You avoid before bed, have a and shades to keep your room dark. But did you know that what you eat ­— and when you eat it ­­— can also play a role in how well you sleep?
That’s because while your sleep -wake cycle is controlled by your body’s master clock, located in the hypothalamus of the brain, you also have peripheral clocks in organs like the liver and pancreas. These control physiological processes like managing your blood sugar, cholesterol, hormone secretion and digestion. “If you eat at a time that's contradictory to your circadian system, it throws off the peripheral clocks,” explains Josna Adusumilli, M.D., a neurologist and sleep medicine physician at Harvard Medical School and Massachusetts General Hospital. Such misalignment of metabolic processes can impact your would-be slumber. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Ideally, experts say, you should eat a balanced dinner (one that includes protein, carbs and fiber) , finishing at least two hours before bedtime, as eating cues your body that it’s time to be awake. “The human body was not meant to digest food lying down,” says Michael Breus, a clinical psychologist and fellow of the American Academy of Sleep Medicine. But since being hungry can also interfere with sleep, if you need a snack, you should make it count. Here are seven standouts that might help your body feel more ready to call it a night . AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Entertainment $3 off popcorn and soft drink combos See more Entertainment offers >

Superfood No 2 Pumpkin seeds br

One ounce of pumpkin seeds contains 37 percent of your daily magnesium, a mineral linked with healthy sleep. “Magnesium activates the neurotransmitter GABA [gamma-aminobutyric acid], which helps calm the nervous system,” says Cassetty, who likes to think of this as activating the on/off switch for your brain. “Magnesium is part of the mechanics that relax your brain and body so you can fall asleep at night,” she explains. Studies in older adults have shown that magnesium supplementation can improve sleep quality and duration.

Superfood No 3 Cheese br

If a warm glass of milk doesn’t sound appealing, grab a few cubes of cheese. “This protein-packed snack is also full of calcium, magnesium and tryptophan, all of which are necessary for a good night’s sleep,” says Bonnie Taub-Dix, a registered dietitian nutritionist in New York City. A published in the journal General Dentistry found that eating cheese increases your saliva production, and may therefore help ward off cavities. Another study found that eating two tablespoons of cottage cheese 30 to 60 minutes before bed supports metabolism and muscle recovery. AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. that examined the effect of chamomile extract on the sleep habits of adults age 60 and older found that when compared to the placebo group, those who drank chamomile had significantly improved sleep quality.
​But this classic isn’t the only type of herbal tea to try. Low -caffeine green tea contains theanine, an amino acid that research has found can help lower stress and significantly improve sleep quality. “And tea made from the herb lemon balm contains naturally occurring oils with terpenes, organic compounds that can promote relaxation and better sleep,” Hunnes says.

Superfood No 6 Rice

One study of Japanese men and women found that a high dietary glycemic index and high rice consumption was significantly associated with good sleep. The study also looked at bread, which was not associated with sleep quality and found that noodles were linked to poor sleep. Dilley recommends brown rice, which is higher in fiber. “In a in the Journal of Clinical Sleep Medicine, eating a higher fiber diet was associated with less nighttime awakenings and more restorative slow-wave sleep,” she explains. This effect, she says, could be due to the fact that fiber helps prevent blood sugar spikes that may lower melatonin. Sylvia Melendez-Klinger, a registered dietitian and founder of Hispanic Food Communications , recommends trying a rice-dairy combo of rice pudding with no added sugar or rice crackers or rice cakes with a glass of warm milk, as another optimal bedtime snack.

Superfood No 7 Nuts

“Many nuts such as almonds, walnuts and pistachios have melatonin, along with magnesium and zinc, which together can help people get a better night 's sleep,” Melendez-Klinger says. Spread some nut butter on a rice cake for the ultimate before -bed snack. (Basic peanut butter and crackers works, too.) Or you could reach for a handful of Brazil nuts. A study by the University of Pennsylvania and the University of Chicago suggested that people who sleep less than five hours a night do not consume enough of the mineral selenium. “Thankfully, Brazil nuts are ch ock full of it, and eating just two per day can ensure your body is meeting the minimum requirements for this nutrient,” says Kaytee Hadley , a dietitian, health coach and founder of Holistic Health & Wellness. More on health AARP Membership — $12 for your first year when you sign up for Automatic Renewal Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. AARP VALUE & MEMBER BENEFITS See more Health & Wellness offers > See more Flights & Vacation Packages offers > See more Finances offers > See more Health & Wellness offers > SAVE MONEY WITH THESE LIMITED-TIME OFFERS