How to Improve Sleep, Mood, and Mental Health Naturally

Article from Lindsay Martin, MS, RDN, LDN | 

We can all agree that not getting enough sleep can make for a nonproductive, and moody next day, right? Having pleasant, consistent and deep sleep at night is critical, as well as having a good mood/mental health. That’s not the case for everyone; some rely on pharmaceuticals or even take an over-the-counter supplement each night. Meanwhile, the answer to aid in most of these issues is nutrition. Yes, almost everything in life can all circle back to good nutrition, says the dietitian!  Let’s talk about what foods can help support sleep, mood, and mental health.

Sleep is critical, and it’s recommended that people get “between 7 and 9 hours “of sleep.¹ However, not everyone can get this amount, leading to serious health issues as your body is not functioning correctly. The table below will highlight beneficial foods and beverages in sleep performance.¹

(Table 1: Foods and beverages that aid in sleep performance)

              These foods and beverages will help improve sleep quality.  It’s best to consume the food and drink at least “2-3 hours before bed”.¹ This will ensure the body has had adequate time to digest the essential nutrients needed and prevent unwanted occurrences. Almonds, turkey, tart cherries, and walnuts are all natural sources of melatonin. According to Dixie Harris MD, overconsumption of melatonin could lead to “dizziness, nausea, as well as amplified depression and/or anxiety.”³  Melatonin is not approved by the Food and Drug Administration (FDA).³ It's essential for the consumer to find quality melatonin products with a “USP Verified Mark” on the label.³ Overall, over-the-counter melatonin has excellent benefits as it aids in enhancing sleep, but it’s a matter of being cautious about the products we buy.

              Mental health is essential; only recently has there been an increased awareness of this issue. Research data suggests that the Mediterranean diet, consisting of “fruits, vegetables, nuts, and legumes; moderate consumption of poultry, eggs, and dairy products; and only occasional consumption of red meat,” reduces depression.² This diet can improve the microbiome, and intake of probiotics can provide further benefits in decreasing depression.² Moreover, foods that are energy dense, often simple carbohydrates, can affect the mood negatively if consumed regularly. Also, low blood sugar and mood disorders are synonymous.² Physical activity paired with a healthy diet change can positively impact the mind and body.

In conclusion, getting adequate hours of sleep is essential in maintaining a healthy life. Also, eating the foods highlighted in table 1 is key to ensuring a natural remedy to aid in longer hours of sleep each night. Limiting the intake of energy-dense (higher calorie/ lower nutrients type of foods) and increasing nutritious foods in our diets will show improved effects on mental health and mood.

References

1. Elliott B. The 9 Best Foods and Drinks to Have Before Bed. Healthline. Updated August 27, 2020. https://www.healthline.com/nutrition/9-foods-to-help-you-sleep
2. Food and mood: how do diet and nutrition affect mental wellbeing?. BMJ. 2020;371:m4269. doi:10.1136/bmj.m4269
3. Baker A. What are the pros and cons of using melatonin for sleep? Fox 13. Updated February 3, 2022. https://www.fox13now.com/news/health/what-are-the-pros-and-cons-of-using-melatonin-for-sleep