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.
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
Recipe pictured above:Savory Date & Pistachio Bites
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 suggestsincreasing melatonin levels through foodmay make it easier to go to sleep and to sleep longer.
2. Salmon
Omega-3 fatty acidsare essential anti-inflammatory nutrients that may support quality sleep. A 2021 study on healthy young adults published inNutrientssuggests that a higher intake of omega-3 fatty acids, particularly DHA, improves sleep quality.
DHA is primarily found in cold-water fish likesalmon, so look for ways to get at least two servings of salmon or other higher-fat fish weekly.
3. Edamame
Recipe pictured above:Edamame & Veggie Rice Bowl
4. Decaffeinated Green Tea
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
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 inNutrients.
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 inCureussuggests the anti-inflammatory effects from kiwi’s antioxidants play a role in improving sleep, too.
7. Almonds
Jennifer Causey
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.
8. Tart Cherry Juice
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