Foods You Should Consider Eating To Get More Sleep

Many people struggle with getting a good night's sleep. You may know the struggle if you toss and turn throughout the night, constantly waking up at odd hours and struggling to get back to sleep. According to the National Heart, Lung, and Blood Institute, experts recommend that adults sleep between seven and nine hours a night. They also mention that adults who sleep less than seven hours a night may have more health issues than those who sleep seven or more hours a night.

Sleep is a basic human need. According to the Centers for Disease Control and Prevention, about 1 in 3 adults in the United States reported not getting enough rest or sleep daily. Additionally, 40% of adults report falling asleep during the day without meaning to at least once a month, along with an estimated 50 to 70 million Americans having chronic or ongoing sleep disorders. For many, achieving rest is an ongoing issue.

Some people get more consistent sleep by practicing mindfulness, creating a bedtime routine, exercising, or unwinding with a shower or bath. But some experts recommend avoiding junk food and alcohol for a good night's sleep.

Kiwi is one of the best foods to eat before bed. Healthline reported that the sleep-promoting effects of kiwis are sometimes attributed to serotonin. "Serotonin is a brain chemical that helps regulate your sleep cycle. Eating a diet rich in fruit like kiwis may help promote better sleep," they wrote.

According to the National Library of Medicine journal, sleep can be improved by eating white rice. Additionally, their research shows that blood oxidative stress levels were reduced in the rice-diet group compared with the no-rice-diet group.

A research study found that fatty fish may be a good food for better sleep. The months-long study found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning. Researchers also believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body's regulation of serotonin.

Also, it's worth considering eating nuts to help with a good night’s sleep. Walnuts, almonds, pistachios, and cashews are often considered good food for sleep. That’s due to the natural melatonin, protein, and magnesium found in nuts. Research from 2022 suggests that magnesium intake is associated with longer sleep and better sleep quality. Cleveland Clinic reported that 1 ounce of dry roasted almonds (about 24 nuts) offers 80 milligrams (mg) of magnesium, making them a good source of the mineral.

Some people can’t live without their air fryers, while others consider them to be glorified convection ovens. First things first, air fryers aren't deep fryers. Many people use them as an alternative that can have similar results, but they’re just not the same. Air fryers circulate very hot air around your food, and that heat penetrates the food, achieving crispiness without a lot of or any oi at all.

Some experts have identified cancer risks related to high levels of certain chemicals found in some air fryers. Consumer Notice reported that Several models of air fryers contain polyfluorinated molecules, also known as "forever chemicals," in the nonstick coating of the basket. They also mention that scientific studies have established the health risks of exposure to high levels of per- and polyfluoroalkyl substances (PFAS), showing links to health problems including infertility, hormone disruption, and some types of cancer.

They do suggest purchasing an air fryer with stainless steel or glass coatings to reduce PFAS exposure.

WebMD reported that in one study air frying fish raised the amount of a substance called "cholesterol oxidation products" (COPs). COPs form when the cholesterol in meat or fish breaks down during cooking. Studies connect these substances to coronary heart disease, hardening of the arteries, cancer, and other diseases. But there is a workaround. You can lower the amount of COPs when air frying fish by adding fresh parsley, chives, or a mixture of the two. They said that these herbs act as antioxidants to reduce the COPs in air-fried foods.

Then some people may avoid air fryers altogether due to mess and buildup that’s hard to clean or get to, uneven cooking, limited food space, or the fact that there are better or more efficient ways to cook.

On the other hand, many people love air fryers because they are quick, easy to use, and use less oil than deep frying.

If an air fryer is the latest addition to your kitchen appliance lineup, you may want to skip using it with certain foods.

We're not talking about chicken wings here, we're talking about large whole chickens. You're better off sticking to an oven when it comes to cooking them. If you're wondering why, chicken must be cooked to a specific temperature internally before being consumed. According to the USDA, all poultry should reach a safe minimum internal temperature of 165 degrees Fahrenheit.  Unfortunately, air frying this food item doesn't guarantee an even cook. But hey, at least chicken wings are small enough to get an even crisp. Just make sure you line the air fryer basket first if it's raw meat.

An air fryer is not a deep fryer. So, if you're looking to toss battered fries, meat cutlets, or battered veggies, think again. There's a big chance the batter will drip down the base of the machine, causing a big mess and major cleanup after. Bad enough, some people didn't know you even had to clean an air fryer regularly. No really, someone on Reddit shared that they didn't wash their air fryer basket after each use. "I don’t think I’ve ever washed it lol. I’ve had it for 8 months and decided to finally wash it today," they wrote. They continued to say how there was a bunch of "solidified juices" and "fat/ grease" from steak and chicken.

It's possible to make your favorite cheesy snacks in an air fryer. But it can get messy. AllRecipes cautions against air frying cheese. This isn't because of health reasons but for cleanup purposes. They point out that cheese melts fast. The outlet suggests sticking to foods that effectively hold the cheese in place. Maybe, just stick to frozen cheeses like mozzarella sticks.

Sure you can go ahead and put those Brussels sprouts or broccoli in the air fryer. But skip putting spinach, collard, or chard leaves in. If you haven't tried it already, light leaves might move and shift around during the cooking process. You may also come across a fairly dry vegetable if you don't put a little oil with it. And, of course, you don't want to forget the seasonings.

Some people have tried it but you probably shouldn't. Most air fryer models won't reach the required temperature to pop the kernels. According to Jolly Time Pop Corn, the best popping temperature is between 400 and 460 degrees Fahrenheit. Plus, popcorn kernels can become lodged within the air fryer's heating element, which can potentially cause it to short.

Some grains like bread can be cooked in an air fryer. However, it can get a little tricky with lighter breads like toast and English muffins due to the air making them fly around. But anything like pasta, quinoa, and rice doesn't do too well. Raw grains need to absorb water to cook. But there is some good news. If you have rice that's already cooked, just add a little oil to reat in the air fryer.