Eating tuna at dinner supports a good night’s sleep because it’s packed with compounds that stimulate the synthesis of sleep hormones. Tryptophan, niacin, omega-3s, vitamin B6, vitamin B12, and vitamin D are only a few nutrients found in abundant in tuna that are beneficial for a quality sleep.
Benefits of eating tuna at dinner for better sleep!
Tuna is a nutrient powerhouse. It contains so many compounds that are hard to obtain from the typical Western diet, such as omega-3s, vitamin B12 and vitamin D.
Protein
Firstly, eating tuna at dinner is good for sleep because it’s high in protein. Diets higher in protein have been linked to better sleep quality.[1]
Tuna has between 19 and 30 grams of protein per 100g. The protein content depends on variety and processing methods.[2]
One key amino acid of tuna is tryptophan. This essential amino acid is involved in the synthesis of sleep hormones.
In fact, tryptophan may improve Stage IV sleep, sleep onset latency, and obstructive sleep apnea![3]
Tuna contains about 320 mg of tryptophane per 100g. This amount is higher than the recommended daily intake!
In fact, tuna has a similar tryptophan content to turkey, which is considered the richest common food in tryptophan! That’s the key reason why eating a turkey sandwich before bed supports sleep quality and duration.
Tryptophan is converted into serotonin and niacin by the body, which are necessary compounds for a restful night’s sleep.
Serotonin is an important neurotransmitter that it’s involved in sleep preparation, triggering and maintenance. Also, it has beneficial effects on weight loss.[4]
Niacin
Tuna has about 10 mg of niacin per 100g. A typical 3-oz serving provides more than half of the recommended daily intake. Niacin may play a role in controlling sleep quality and onset. In fact, niacin supplements are often advertised as sleep aids.[5]
Vitamin B6
Furthermore, eating tuna before bed is beneficial for sleep because it’s a great dietary source of vitamin B6. Tuna has approximately 0.32 mg of vitamin B6 per 100g. A serving provides 21% of the Daily Value.
Vitamin B6 may help reduce night awakenings and daytime sleepiness. Also, it may improve sleep onset latency and total sleep duration.
Among other, vitamin B6 has beneficial effects on sleep because it’s involved in the synthesis of serotonin as well as melatonin!
As melatonin is very important in regulating sleep patterns, we should eat foods with melatonin before bed. The body can synthesize only small amounts.
Vitamin B12
Vitamin B12 deficiency is pretty common worldwide. It has been associated with poor sleep quality. Vitamin B12 is also necessary for melatonin and serotonin synthesis!
Actually, there aren’t many foods with vitamin B12. Tuna is one of the best dietary sources. It has about 2.57 mcg of vitamin B12 per 100g. A serving provides 90% of the DV!
Fish, poultry, meat, milk, eggs, and fortified cereals are the main dietary sources of vitamin B12. Plant-based foods contain no vitamin B12.
Vitamin D
Vitamin D deficiency has been closely associated with daytime sleepiness and shorter sleep time.[6]
Another reason why eating tuna before bed supports a good night’s sleep is because it has some vitamin D. Tuna has 1.2 mcg of vitamin D per 100g. A serving provides 7% of the DV.
Only fish and egg yolks are good dietary sources of vitamin D. There aren’t many foods containing decent amounts of vitamin D. Hence, vitamin D deficiency is pretty common.
Selenium
Additionally, tuna is an excellent dietary source of selenium. It has approximately 68 mcg of selenium per 100g. A serving provides more selenium than the recommended daily intake!
Healthy selenium concentrations have been associated with optimal sleep duration.[7]
Iron
Iron deficiency, which is very common among women of reproductive age, has been associated with sleep disorders. Tuna contributes to the daily iron intake. In fact, it’s one of the richest fish in iron.[8]
Zinc
Furthermore, tuna has decent amounts of zinc. A serving provides about 5% of the DV. Zinc is a key sleep modulator. It manages the amount and quality of sleep, among other health benefits.[9]
Omega-3s
Additionally, tuna, as most fish, is a good dietary source of omega-3s. Especially in DHA and EPA, which the body can easily utilize.
Onega-3s have been significantly associated with a better sleep in adults. Omega-3s may improve certain aspects of sleep health.[10]
How to eat tuna at dinner for better sleep?
You can easily incorporate tuna to your late-night diet routine by eating a tuna sandwich or tuna salad at dinner.
Both are great ways to consume more fiber. Whole grain bread as well as all vegetables are high in fiber. In fact, a diet high in fiber and health fats has been associated with better sleep quality with fewer arousals.[11]
In any case, you should have a light dinner. Otherwise, a heavy dinner can cause digestion problems like bloating, which may impair a good night’s sleep.
How long before bed should I eat tuna?
Although tuna supports a good night’s sleep, we should avoid consuming tuna or any other food right before time. Mealtime plays a key role in sleep. Eating right before bedtime is a risk factor for nocturnal awakenings and disrupted sleep.[12]
It’s highly recommended having dinner at least a couple of hours before bed.
Tuna, chicken, or turkey at dinner for better sleep?
Actually, our favorite snacks are packed with tryptophan, iron, zinc, selenium, magnesium, potassium, and many other compounds that support a good night’s sleep.
Turkey sandwich is a popular late-night snack because it’s one of the richest foods in tryptophan. But, it also has a dozen of beneficial nutrients for sleep and weight loss.
Chicken at dinner also helps sleep better at night. Among others, it’s high in zinc, phosphorus, selenium, niacin, and vitamin B6.
Also, you could eat a fruit salad or a cup of Greek yogurt for dinner. They’re also beneficial for a good night’s sleep as well as weight loss.
