8 Herbal Teas for Cold and Flu Season

Discover some of the best herbal teas for cold and flu season!

Cooler weather has arrived and along with the season’s signature sweaters, thick blankets, and cozy fires, drinking tea can be a great way to eliminate the chill. And, if you choose one of the many herbs that fight off cold and flu viruses and alleviate sinus congestion, you’ll doubly reap the rewards of herbal tea-totaling. Here are some of the best herbs for cold weather.

HERBAL TEAS FOR COLD AND FLU SEASON

1. Echinacea

Exciting research in the medical journal Advances in Therapy found that Echinacea extracts powerfully reduce the risk of recurring respiratory infections, while also lowering the risk of pneumonia, ear infections, tonsillitis, and pharyngitis.

Even if you already have a respiratory infection, Echinacea has been shown time after time to reduce the severity of symptoms. In one study published in the journal Cell Immunology, researchers found that Echinacea significantly reduced the symptoms of upper respiratory infections. Echinacea demonstrated potent anti-inflammatory properties that are likely responsible for these effects.

2. Elderberry and Elder Flower

Elderberry has a lengthy history of use as a natural cold and flu fighter. 

Research in the journal Nutrients found that it significantly reduced the duration of colds in those who contracted cold viruses compared to those using a placebo.

In its herb texts, Dominion Herbal College in British Columbia, Canada, recommends a strong peppermint and elder tea to promote perspiration and fend off oncoming colds and flus. According to the college: “To make this traditional remedy, steep one tablespoon each peppermint leaves and elder flowers in hot water. Drink a half to a full cup every 30 to 45 minutes at the first sign of a cold or flu, until you start perspiring. Then take two tablespoons every hour or two until your fever breaks or your symptoms improve.”

3. Ginger

More and more exciting research showcases ginger’s potency against viruses and bacteria alike, even when antibiotic or antiviral drugs fail, according to world-renowned herbalist, Stephen Harrod Buhner in his book Herbal Antivirals.  That’s great news as we attempt to eliminate nasty viruses this time of year.

4. Melissa/Lemon Balm

While Melissa, also known as lemon balm, is widely known for its antiviral effects, particularly against the herpes virus, newer research has begun to test the virus against other viral diseases, including the flu.

In one study researchers found that Melissa essential oil effectively inhibited the bird flu virus. More research needs to be done to confirm the study but these initial results offer promise in this regard. And, since Melissa is such a lovely-tasting and safe herb, why wait for more study results when you can start enjoying it immediately?

5. Oregano

While it may not be the best tasting tea you ever drank, oregano has long been held in regard as a potent natural anti-infectious herb, with proven effects against bacteria, fungi, and viruses. It is in the latter capacity that you’ll want to include oregano tea into your daily regime to help keep cold and flu viruses at bay.

6. Peppermint

Author of The Green Pharmacy and botanist, James Duke, PhD, recommends peppermint tea to help alleviate sinus congestion. If your sinuses feel congested, drink a cup of peppermint tea two to three times daily.

7. Thyme

Thyme has been approved by the German government as a treatment for coughs, respiratory infections, bronchitis, and whooping cough. Flavonoids found in the plant have been found to relax muscles in the trachea linked to coughing and inflammation.

8. Yarrow

In the herb world, yarrow is known as one of the best herbs to induce sweating. Why would you actually want to increase sweating? It is well known among herbal practitioners that sweating helps to reduce fevers and help the body fight off infections. Sweating is one of the best ways for the body to reduce its internal temperature and eliminate toxic buildup linked to infections.

HOW TO MAKE HERBAL TEA FOR COLD AND FLU SEASON

• Add 1 to 2 teaspoons of crushed fresh or dried herb (leaves, except in the case of elder in which the flowers or berries are used, or ginger in which the fresh or dried root is used) to 1 cup of boiled water.
• Let steep for 10 to 15 minutes.
• Strain and drink.

Of course, you can mix and match herbs to get the perfect blend for your needs and taste preferences. Peppermint tends to boost the flavor of any herbal tea. Drink 3 cups daily for maximum therapeutic effect. Be sure to check with your doctor if you suffer from any health conditions or are taking and pharmaceutical drugs.

What is the Best Diet for a Healthy Heart?

The improvement of arterial function on a whole food, plant-based diet appears so pronounced that cardiac patients can achieve a 90% reduction in angina attacks.

Endothelial dysfunction is the initial step in the development of peripheral artery disease, heart disease, and stroke. 

We can retain the arterial function we had in our 20s into our 60s, like the elderly Chinese. This possibility may be due in part to green tea intake, but “[o]ther important dietary differences relating to increased consumption of vegetables and fish, with lower consumption of [other meat and dairy] in the traditional Chinese diet, may be contributing to the protection observed in older Chinese arteries.”

It’s probably not the fish. Pooling all the best double-blind, placebo-controlled studies found that fish oil supplementation has no significant effect on endothelial function. In by far the largest study done to date, a comparison of doses of fish oil equivalent to one, two, or four servings of fish per week found no effects of these long-chain omega-3 fats. 

This is consistent with studies that have looked at whole fish consumption as well. Overall, there was no significant association between fish intake and endothelial function. In fact, in women, those eating the most fish had the worst arterial function. Women who ate fish more than twice a week had significantly impaired endothelial function compared to those who never or only rarely ate fish.

So, if it’s not the fish, could it be the plants? Vegetarian diets appear to have a directly beneficial effect on endothelial function. Indeed, vegetarians’ arteries dilate four times better than omnivores’ arteries. But, could that simply be because vegetarians tend to smoke less? Within five minutes of smoking a single cigarette, our endothelium is brought to its knees, completely clamped down, and this happens if you’re a smoker or simply breathing in second-hand smoke.

But the diet study excluded all smokers completely. The beneficial effects were independent of non-dietary risk factors. In fact, a healthy diet may even trump smoking. The preservation of endothelial function in older Chinese may help explain why they have such low heart attack rates despite their high prevalence of cigarette smoking.

And, the improved arterial function was well correlated with the duration of eating vegetarian: The longer they ate healthy, the better their endothelial function appeared to be. That was a cross-sectional study, though, a snapshot in time, so you can’t prove cause and effect. What we need is an interventional trial—put people on a plant-based diet and see if their arterial function improves—which is exactly what Dr. Dean Ornish did, showinga significant boost in arterial function compared to control.

Is this just some intangible risk factor test result, though, or does it actually have real world implications? Are their arteries naturally dilating so much better that their chest pain actually improves? Ornish showed that on his plant-based diet and lifestyle program, cardiac patients had a 91 percent reduction in angina attacks. In contrast, control group patients, who instead were told to follow the advice of their personal physicians for diet and lifestyle advice, had a 186 percent increase in reported angina attacks.

This “marked reduction in frequency, severity, and duration of angina [chest pain with the plant-based lifestyle intervention]…was sustained at similar levels after 5 years. This long-term reduction in angina is comparable with that achieved following coronary artery bypass surgery or angioplasty,” but without the knife.

But that was back in the 1990s, when Ornish was only studying a few dozen patients at a time. How about a thousand patients put on a healthy lifestyle track with a whole-food, plant-based diet? Within three months, nearly three-quarters of angina patients became angina-free. 

Girl Gets Stuck In The Head Of Barney The Purple Dinosaur (7 pics)

15-year-old Darby got her head stuck in the head of a Barney costume. She wanted to prank her friends by scaring them with it but karma had other plans. At least, her friends had some fun when they tried to get her out of it even though their efforts weren’t successful. 

Darby told WVTM-13, “I, like, look over by the couch and I see the Barney head, and I was just like, ‘You know what? I’m just going to put it on. It seemed like a fun way to scare her friends, and how could one possibly resist putting on a Barney costume if it’s just lying around?”

“They laid me down on the floor and Meredith took my feet and Sam took the head and they both pulled opposite directions.”

Of course, her friends took advantage of the situation and drove her to the fire station.

“When she first got there, we looked at it and it was tight. It had come down around her shoulders and was holding her arms, which looked kind of like dinosaur arms because she could bend from the elbows down, and it was little comical,” Lt. Vince Bruno of Trussville Fire and Rescue told WVTM-13.

Can You Guess How Old She Is? (17 pics)

This is Ye Wen, a mother of one, from China. The photos of her super-toned body gone viral on the web after people found out that she actually looks decades younger than she really is. Her youthful look left speechless a lot of people. 

Incredible Ye Wen is 50 years old and the secret of her youthfulness, her flawless, wrinkle-free skin and well-toned body is everyday swimming and frequent gym sessions.

This is how she looked like when she was 30. She picked up swimming at around that time.

8 Fermented Foods to Boost Digestion and Health

Fermentation is a process that involves the breakdown of sugars by bacteria and yeast. Not only does this help enhance the preservation of foods, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, found in your gut. Probiotics have been associated with a variety of health benefits, including improved digestion, better immunity and even increased weight loss (1, 2, 3).

Here are 8 fermented foods to enjoy that have been shown to improve health and digestion.

1. KEFIR

Kefir is a type of cultured dairy product. It is made by adding kefir grains, which are made up of a combination of yeast and bacteria, to milk. This results in a thick and tangy beverage with a taste that is often compared to yogurt.

Studies have shown that kefir may come with many benefits, affecting everything from digestion to inflammation to bone health. In one small study, kefir was shown to improve the digestion of lactose in 15 people with lactose intolerance. Those who are lactose intolerant are unable to digest the sugars in dairy products, resulting in symptoms like cramps, bloating and diarrhea (4). Another study found that consuming 6.7 ounces (200 ml) of kefir daily for six weeks decreased markers of inflammation, a known contributor to the development of chronic diseases like heart disease and cancer (5, 6). Kefir may also help enhance bone health. One study looked at the effects of kefir on 40 people with osteoporosis, a condition characterized by weak, porous bones. After six months, the group consuming kefir was found to have improved bone mineral density, compared to a control group (7).

Enjoy kefir on its own or use it to give your smoothies and blended drinks a boost.

2. TEMPEH

Tempeh is made from fermented soybeans that have been pressed into a compact cake. This high-protein meat substitute is firm but chewy and can be baked, steamed or sautéed before being added to dishes.

In addition to its impressive probiotic content, tempeh is rich in many nutrients that may better your health. For example, soy protein has been shown to reduce certain risk factors for heart disease. One study in 42 people with high cholesterol looked at the effects of eating either soy protein or animal protein. Those eating soy protein had a 5.7% decrease in “bad” LDL cholesterol, a 4.4% reduction in total cholesterol and a 13.3% reduction in blood triglycerides (8). Additionally, a test-tube study found that certain plant compounds in tempeh could act as antioxidants, helping reduce the buildup of free radicals, which are harmful compounds that can contribute to chronic disease (9). 

Tempeh is perfect for vegetarians and meat-eaters alike. Use it for anything from sandwiches to stir-fries to take advantage of its many health benefits.

3. NATTO

Natto is a staple probiotic food in traditional Japanese cuisine and, like tempeh, made from fermented soybeans. It contains a good amount of fiber, providing 5 grams per 3.5-ounce (100-gram) serving (10). Fiber may help support digestive health. It moves through the body undigested, adding bulk to stool to help promote regularity and alleviate constipation (11).

Natto is also high in vitamin K, an important nutrient that’s involved in the metabolism of calcium and plays a major role in bone health. In one study of 944 women, natto intake was associated with reduced bone loss in those who were postmenopausal (12). The fermentation of natto also produces an enzyme called nattokinase. One study in 12 people showed that supplementing with nattokinase helped prevent and dissolve blood clots (13). Another study also found that supplementing with this enzyme helped reduce systolic and diastolic blood pressure by 5.5 and 2.84 mmHg, respectively (14).

Natto has a very strong flavor and slippery texture. It is often paired with rice and served as part of a digestion-boosting breakfast.

4. KOMBUCHA

Kombucha is a fermented tea that is fizzy, tart and flavorful. It is made from either black or green tea and contains their potent health-promoting properties. Animal studies show that drinking kombucha could help prevent liver toxicity and damage caused by exposure to harmful chemicals (15, 16, 17). Test-tube studies have also found that kombucha could help induce cancer cell death and block the spread of cancer cells (18, 19). One animal study even found that kombucha helped reduce blood sugar, triglycerides and LDL cholesterol (20).

Although most of the current research is limited to test-tube and animal studies, the benefits of kombucha and its components are promising. Nevertheless, further studies are needed to determine how kombucha may affect humans.

Thanks to its rising popularity, kombucha can be found at most major grocery stores. It can also be made at home, though it should be prepared carefully to prevent contamination or over-fermentation.

5. MISO

Miso is a common seasoning in Japanese cuisine. It’s made by fermenting soybeans with salt and koji, a type of fungus. It is most often found in miso soup, a flavorful dish made up of miso paste and stock that is traditionally served for breakfast.

In addition to its probiotic content, several studies have found health benefits tied to miso. In one study including 21,852 women, consuming miso soup was linked to a lower risk of breast cancer (21). Miso may also help lower blood pressure and protect heart health. In fact, a study in rats found that the long-term consumption of miso soup helped normalize blood pressure (22). Another study in over 40,000 people showed that a higher intake of miso soup was associated with a lower risk of stroke (23). Remember that many of these studies show an association, but they don’t take other factors into consideration. More studies are needed to evaluate miso’s health effects.

Besides stirring miso into soup, you can try using it to glaze cooked vegetables, spice up salad dressings or marinate meat.

6. KIMCHI

Kimchi is a popular Korean side dish that is usually made from fermented cabbage, although it can also be made from other fermented vegetables like radishes. It boasts an extensive array of health benefits and may be especially effective when it comes to lowering cholesterol and reducing insulin resistance. Insulin is responsible for transporting glucose from the blood to the tissues. When you sustain high levels of insulin for long periods, your body stops responding to it normally, resulting in high blood sugar and insulin resistance. In one study, 21 people with prediabetes consumed either fresh or fermented kimchi for eight weeks. By the end of the study, those consuming fermented kimchi had decreased insulin resistance, blood pressure and body weight (24). In another study, people were given a diet with either a high or low amount of kimchi for seven days. Interestingly, a higher intake of kimchi led to greater decreases in blood sugar, blood cholesterol and “bad” LDL cholesterol (25).

Kimchi is easy to make and can be added to everything from noodle bowls to sandwiches.

7. SAUERKRAUT

Sauerkraut is a popular condiment consisting of shredded cabbage that has been fermented by lactic acid bacteria. It is low in calories but contains plenty of fiber, vitamin C and vitamin K (26). It also contains a good amount of lutein and zeaxanthin, two antioxidants that help promote eye health and reduce the risk of eye disease (27). The antioxidant content of sauerkraut may also have promising effects on cancer prevention. One test-tube study showed that treating breast cancer cells with cabbage juice decreased the activity of certain enzymes related to cancer formation (28). However, the current evidence is limited and more research is needed to look at how these findings may translate to humans.

You can use sauerkraut in just about anything. Throw it in your next casserole, add it to a hearty bowl of soup or use it to top off a satisfying sandwich. To get the most health benefits, be sure to choose unpasteurized sauerkraut, as the process of pasteurization kills off beneficial bacteria.

8. PROBIOTIC YOGURT

Yogurt is produced from milk that has been fermented, most commonly with lactic acid bacteria. It is high in many important nutrients, including calcium, potassium, phosphorus, riboflavin and vitamin B12 (29). Yogurt has also been associated with a wide variety of health benefits. One review of 14 studies showed that fermented milk products like probiotic yogurt could help reduce blood pressure, especially in those with high blood pressure (30). Another study found that a higher intake of yogurt was linked to improvements in bone mineral density and physical function in older adults (31). It may also help keep your waistline in check. A recent review showed that eating yogurt was associated with a lower body weight, less body fat and a smaller waist circumference (32). Remember that not all yogurt varieties contain probiotics, as these beneficial bacteria are often killed during processing.

Look for yogurts that contain live cultures to make sure you’re getting your dose of probiotics. Additionally, make sure to opt for yogurts with minimal added sugar.

THE BOTTOM LINE

Fermentation can help increase both the shelf life and health benefits of many different foods. The probiotics found in fermented foods have been associated with improvements in digestion, immunity, weight loss and more (1, 2, 3). In addition to containing these beneficial probiotics, fermented foods can positively impact many other aspects of health and are an excellent addition to your diet.

The 7 Best Foods to Eat Before Bed

Getting good sleep is incredibly important for your overall health, as you already know. It may reduce your risk of developing certain chronic illnesses, keep your brain and digestion healthy and boost your immune system (1, 2, 3). To reap the health benefits of sleep, it is generally recommended to get between 7 and 9 hours of uninterrupted sleep each night (4). Despite its importance, many people struggle with sleeping enough. Insomnia, or the chronic inability to sleep, is often the cause (5).

There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods have sleep-promoting properties (6). Here are the 7 best foods you can eat before bed to enhance your sleep quality.

1. TART CHERRY JUICE

Tart cherry juice has some impressive health benefits. First, it’s high in a few important nutrients. An 8-ounce (240-ml) serving contains 62% of your daily needs for vitamin A, 40% for vitamin C and 14% for manganese (7). Additionally, it is a rich source of antioxidants, including anthocyanins and flavonols. Antioxidants may protect your cells from harmful inflammation that can lead to chronic diseases like diabetes and heart disease (8, 9, 10). Tart cherry juice is also known to promote sleepiness, and it has even been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality (6, 11). The sleep-promoting effects of tart cherry juice are due to its high content of melatonin, which is a hormone that regulates your internal clock and signals your body to prepare for sleep (6, 11, 12). In two studies, adults with insomnia who drank 8 ounces (237 ml) of tart cherry juice twice a day for two weeks slept about an hour and a half longer and reported better sleep quality, compared to when they did not drink the juice (13, 14). Although these results are promising, more extensive research is necessary to confirm the role tart cherry juice has in improving sleep and preventing insomnia. Nevertheless, drinking some tart cherry juice before bed is certainly worth a try if you struggle with falling or staying asleep at night.

2. KIWI

Kiwis are a low-calorie and very nutritious fruit. One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K. It also contains a decent amount of folate and potassium, as well as several trace minerals (19). Furthermore, eating kiwis may benefit your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide (20, 21). Kiwis may also be one of the best foods to eat before bed, as they have been studied for their potential to improve sleep quality (22). In a four-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime. Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13% (23). The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle (24, 25, 26, 27). It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. This is thought to be due to their role in reducing inflammation (24, 25, 28). More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.

3. ALMONDS

Almonds are a type of tree nut with many health benefits. They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin (29). Also, eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their content of healthy monounsaturated fat, fiber and antioxidants (30, 31). It has been claimed that almonds may also help boost sleep quality. This is because almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin (32). Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (6, 33, 34). Magnesium’s role in promoting sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep (6, 35). Yet despite this, research on almonds and sleep is sparse. One study examined the effects of feeding rats 400 mg of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract (36). The potential sleep-promoting effects of almonds are promising, but more extensive human studies are needed. If you want to eat almonds before bed to determine if they impact your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.

4. CHAMOMILE TEA

Chamomile tea is a popular herbal tea that may offer a variety of health benefits. It is well known for its content of flavones, a type of antioxidant that reduces inflammation that often leads to chronic diseases, such as cancer and heart disease (37, 38, 39, 40). There is also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality (37). Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia (37, 41). One study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime wakening, compared to those who did not consume the extract (42). Another study found that women who drank chamomile tea for two weeks reported improved sleep quality, compared to non-tea drinkers. Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems (43). Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.

5. WALNUTS

Walnuts are a popular type of tree nut. They are abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 2 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, copper and manganese (53). Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4 grams of protein per ounce, which may be beneficial for reducing appetite (53, 54, 55). Walnuts may also boost heart health. They have been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease (31). What’s more, eating walnuts has been claimed to improve sleep quality, as they are one of the best food sources of the sleep-regulating hormone melatonin (31, 56, 57). The fatty acid makeup of walnuts may also contribute to better sleep. They provide ALA, an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase production of serotonin, a sleep-enhancing brain chemical (51, 58, 59). Unfortunately, the claims about walnuts improving sleep are not supported by much evidence. In fact, there have not been any studies that focus specifically on walnut’s role in promoting sleep. Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.

6. PASSIONFLOWER TEA INFUSION

Passionflower tea is another herbal tea infusion that has been used traditionally for many years to treat a number of health ailments. It is a rich source of flavonoid antioxidants, which are known for their role in reducing inflammation, boosting immune health and reducing heart disease risk (60, 61). Additionally, passionflower tea has been studied for its potential to reduce anxiety. This is attributed to its content of apigenin, an antioxidant that produces a calming effect by binding to certain receptors in your brain (61). There is also some evidence that drinking passionflower tea increases the production of GABA, a brain chemical that works to inhibit other brain chemicals that induce stress, such as glutamate (62). The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed. In a seven-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality significantly better when they drank the tea, compared to when they did not drink the tea (63). More research is needed to determine the ability of passionflower tea to promote sleep, but it is certainly worth trying if you want to improve your sleep quality.

7. WHITE RICE

White rice is a grain that is widely consumed as a staple food in many countries. The major difference between white and brown rice is that white rice has had its bran and germ removed, which makes it lower in fiber, nutrients and antioxidants. Nevertheless, white rice still contains a decent amount of a few vitamins and minerals. A 3.5-ounce (100-gram) serving of white rice provides 14% of your daily needs for folate, 11% for thiamin and 24% for manganese (64). Also, white rice is high in carbs, providing 28 grams in a 3.5-ounce (100-gram) serving. Its carb content and lack of fiber contribute to its high glycemic index, which is a measure of how quickly a food increases your blood sugar (65, 66). It has been suggested that eating foods with a high glycemic index, such as white rice, a few hours before bed may help improve sleep quality. This is likely because carbohydrates contain the sleep-inducing amino acid tryptophan (11, 67). Not only does tryptophan induce sleepiness on its own, but it also helps increase levels of serotonin in the brain, which is important for sleep regulation (6). In one study, the sleep habits of 1,848 people were compared based on their intake of white rice, bread or noodles. Higher rice intake was associated with better sleep, including longer sleep duration (68). It has also been reported that white rice may be most effective at improving sleep if it is consumed at least one hour before bedtime (11). Despite the potential role that eating white rice may have in promoting sleep, it is best consumed in moderation due to its lack of fiber and nutrients.

OTHER FOODS THAT MAY PROMOTE SLEEP

Several other foods have sleep-promoting properties, but they have not been studied specifically for their effects on sleep.

• Milk: Another known source of tryptophan, milk has been shown to improve sleep in the elderly, especially when taken along with melatonin and paired with exercise (17, 69, 70).
• Bananas: Bananas contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep (17, 71).
• Oatmeal: Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin (32).
• Cottage cheese: Contains a significant amount of casein, which is a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed (72, 73).
• Lettuce: Lettuce is a source of lactucarium, which is a fluid that has been claimed to have sedative properties that influence sleep (6, 74).

THE BOTTOM LINE

Getting enough sleep is very important for your health. Fortunately, several foods may help, thanks to their content of sleep-regulating hormones and brain chemicals, including melatonin and serotonin. Additionally, some foods contain high amounts of specific antioxidants and nutrients, such as magnesium, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer. To reap the benefits of sleep-enhancing foods, it may be best to consume them 2–3 hours before bed. This is because eating immediately before going to sleep may cause digestive issues, such as acid reflux. Overall, more research is necessary to conclude the specific role that foods have in promoting sleep, but their known effects are very promising.