Best Nigerian Foods for Sleep: 8 Foods for a Perfect Night Rest

Best Nigerian foods for sleep 

Sleep the sweet surrender to our weary bodies and minds. Yet, for many of us, a restful night’s sleep remains elusive. While we often focus on creating a sleep-conducive environment and establishing a relaxing bedtime routine, we sometimes overlook the critical role that nutrition plays in determining the quality of our sleep.

In Nigerian cuisines, there are several foods that have been traditionally used to promote relaxation and improve sleep quality. In this article, we’ll delve into the 8 best Nigerian foods for sleep.

Why you need sleep

Sleep is a crucial factor in maintaining overall wellbeing. Studies has shown that getting adequate sleep has far-reaching benefits, such as improving mental and physical health, enhancing cognitive performance, boosting productivity, and supporting the immune system. Prioritizing sleep is vital for optimal health, leading to a wide range of positive outcomes. Source

Here are 8 best Nigerian foods for sleep:

1. Egusi Seeds

Egusi seeds are a rich source of tryptophan, an amino acid that converts into serotonin and melatonin, inducing relaxation and sleep. They’re also high in magnesium, which regulates sleep patterns and relaxes the body (1 ).

2. Pumpkin Leaves

Pumpkin leaves are packed with iron, which helps regulate sleep patterns and prevents insomnia. They’re also rich in antioxidants, which reduce stress and promote relaxation 2.

3. Groundnuts

Groundnuts are a good source of magnesium and potassium, which relax muscles, reduce stress, and promote better sleep. They’re also rich in healthy fats, which support the production of sleep-inducing hormones.3

4. Fish (particularly Tilapia)

Fish, especially tilapia, is an excellent source of vitamin B6, which regulates sleep patterns and helps produce sleep-inducing hormones like serotonin and melatonin.

5. Yam

Rich in complex carbohydrates, yam increases serotonin levels, promoting relaxation and sleep. Its potassium content also helps relax muscles and regulate sleep patterns.4

6. Banana and Plantain

Both plantain and banana are rich in potassium, magnesium, and tryptophan, making them a powerful sleep-promoting duo. They promote relaxation, reduce stress, and induce sleep. Their complex carbohydrates also increase serotonin levels.5

7. Coconut Water

Rich in magnesium and potassium, coconut water relaxes muscles, reduces stress, and promotes better sleep. Its electrolytes also help regulate sleep patterns and prevent insomnia.6

How to incorporate them in your food

• Make your delicious egusi soup with Ugu leaf as the vegetable and fish as the protein source.
• Add your vegetables as a topping to the main dish.
• Cook your beans with plantain.
• Add veggies to your yam pottage.
• You can eat your fish as a snack or have it added to any of these meals.
• Drinking Coconut water before bed
• Snacking on groundnut before some
• Prepare your vegetable stew or soup with Ugu leaf.

Make these foods a part of your daily meals to improve sleep quality and wake up feeling refreshed!”

Is garlic good for sleep? 

There are some other food products that are still believed to promote sleep, we didn’t mention them here because they are still under review. Such as garlic. Locally, garlic has been used by many Nigerians to induce sleep.

Although Some studies suggest that garlic may have some sleep-promoting effects due to its high allicin content, which has antioxidant and anti-inflammatory properties, but more research is needed to fully understand its role in sleep.

Interestingly, garlic’s strong scent may have a negative impact on sleep for some people, especially if eaten close to bedtime, as the smell can linger in the mouth, cause indigestion and affect sleep quality.

Other foods under review include:

• ‌Ginger
• ‌Onion
• ‌Cayenne pepper
• ‌Fermented foods like kunu, Ogi, kimchi, ugba.
• ‌Turmeric
• ‌Walnuts.

Note: Individuals’ body system react to foods differently. In as much as pap (akamu/Ogi) can make some people feel sleepy, it has no effect on some people. I can take pap anytime of the day and not feel sleepy, so it is with every other food and people. Before chosing your sleep remedy for yourself, be sure to be free of any underlying health conditions that may be aggravated by the nutrients in the food product. In order words, there is no best Nigerian foods for sleep fit for all, identify yours and work with it.

How to incorporate them in your food

• Make your delicious egusi soup with Ugu leaf as the vegetable and fish as the protein source.
• Add your vegetables as a topping to the main dish.
• Cook your beans with plantain.
• Add veggies to your yam pottage.
• You can eat your fish as a snack or have it added to any of these meals.
• Drinking Coconut water before bed
• Snacking on groundnut
• Prepare your vegetable stew or soup with Ugu leaf.

Make these foods a part of your daily meals to improve sleep quality and wake up feeling refreshed. And don’t forget to take them few hours before bedtime depending on your sleeping time.

Conclusion

In conclusion, incorporating these 8 best Nigerian foods for sleep like Egusi Seeds, Pumpkin Leaves, Groundnuts, Fish, Plantain and Banana, Yam, and Coconut Water into your diet can be a natural and effective way to improve night rest quality. Always prioritize your health and consult a professional if needed. By finding what works best for you, you’ll be well on your way to a restful night’s sleep.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6445535/.

2. https://www.researchgate.net/publication/263559850_Nutritional_and_Anti_Nutritional_Composition_of_Water_Leaf_(Talinum_Tricolor)and_Ugu_Leaf(Telfairia_Occidentalis).

3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5626416/.

4. https://www.ncbi.nlm.nih.gov/pubmed/19530223.

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701995/.

6. https://pubmed.ncbi.nlm.nih.gov/32661865/.