As the population ages, and the economy forces longer hours, sleep deprivation is at epidemic proportions. And chronic sleep deficit is one of the primary causes of impaired cognitive performance. But there are foods and ingredients that can help improve both sleep and brain function. Think favorites from the simple— tart cherries, seeds (especially pumpkin seeds), nuts (almonds and walnuts), and kiwi fruit—to the more exotic, like schisandra, turmeric, and saffron.

Schisandra

On the more exotic side of things, we have stress berries. They are not actually called this, but schisandra (Schisandra chinensis) has a berry which has a long food use is also an adaptogen. Schisandra is a top ingredient from traditional Chinese medicine (TCM) which has the very special quality of possessing all five flavors: sour, bitter, sweet, pungent, and salty. It is said to help reduce stress and promote mental clarity, liver health, and energy. 

Turmeric

Turmeric (Curcuma longa) seems to be everywhere lately, added to foods, beverages, cuisine, smoothies, and even lattes. A close relative of ginger, , it is a spice that is used often in South Asian and Middle Eastern cuisines, and also used as a pickle and in beverages (think: “golden milk”). Long used in Ayurvedic, TCM, and other traditional medicines for multiple benefits—in fact, so many it seems it couldn’t be anything but folklore.

However, science has been uncovering that indeed, turmeric positively affects a number of organs and systems throughout the body. Curcumin, the main active compound in turmeric, has shown positive results for everything from hyperlipidemia, nonalcoholic fatty liver disease, osteoarthritis, and pruritus to hay fever and depression. Curcumin also has been used to support brain health, anti-inflammatory pain relief, and overall wellness.

Saffron

Saffron (Crocus sativus), derived from the stamens of the plant’s flower, has the reputation of being the most expensive spice in the world. As with turmeric, modern science has uncovered its impressive array of beneficial effects. Traditionally, it has been used to help mitigate symptoms of asthma, insomnia, depression, anxiety, coughs, Alzheimer’s, and women’s conditions, such as labor pain, dysmenorrhea, PMS, and postpartum depression.

There also has been some good, though so far inconclusive clinical evidence for age-related macular degeneration, antidepressant-induced sexual dysfunction, erectile dysfunction, muscle soreness (from exercise), glaucoma, and male infertility. Emerging research also has supported possible benefits for anxiety, emotional stress, and athletic performance. Saffron extract has been shown to increase dopamine levels in the brain without changing other brain hormones, such as serotonin.

Tart Cherries

There are many uses for the tart cherry (Prunus cerasus) and its plant parts. The seed is used to make an edible oil, the leaves as a tea substitute, and the gum is used for chewing. Tart cherries have demonstrated benefits for the cardiovascular system, cognitive health, exercise recovery, and especially sleep.

In a 2019 randomized, controlled clinical trial, 480 mL of the tart cherry juice daily for 12 weeks was found to reduce biomarkers of inflammation and oxidative stress. In this study, tart cherry juice was also found to reduce systolic blood pressure, LDL cholesterol, c-reactive protein, and malondialdehyde, an oxidative stress marker.

A meta-analysis published in the International Journal of Sport Nutrition and Exercise Metabolism also found that tart cherry supplementation has a significant effect on improving muscle strength recovery and soreness after exercise. Importantly, multiple studies have found that consuming tart cherry juice can lead to better and longer sleep. 

This is believed due to its high content of tryptophan and melatonin, also called the “sleep hormone.” Daily consumption of tart cherry juice also is said to support cognition through its antioxidant and anti-inflammatory properties, as well as its blood pressure-lowering effect.

Pumpkin Seeds

The seeds of the humble Cucurbita are considered as a sleep aid in addition to a range of different health-boosting properties. Rich in vitamins C and E, plus other antioxidants that can help protect the brain from free radical damage, they also are high in beta-carotene, lutein, and zeaxanthin, carotenoids that support eye and brain health. 

Pumpkin seed extract has been found to reduce symptoms of benign prostatic hyperplasia as well as to inhibit kidney stones, exhibit hypoglycemic, anticancer, antihypertensive, cardioprotective, antilipemic, gynoprotective, and anthelmintic activities. And no, drinking pumpkin lattes is not the same thing! Beyond this long list, pumpkin seeds also are a source of the calming nutrients magnesium and tryptophan and omega 3 fatty acids to aid cognition.

Kiwifruit

The kiwifruit (Actinidia spp.) is packed with good nutrition. One serving (about two kiwis) contains about 2.5 times the recommended daily allowance of vitamin C, more potassium than a banana, antioxidants, magnesium, and more fiber than a bowl of bran cereal. Kiwi fruit also has a few cognition-supporting features, such as a good content of folate—an important nutrient for brain health that also helps prevent Alzheimer’s disease—and prebiotic fiber, which supports the gut-brain axis.

Kiwi also are high in serotonin and antioxidants that can help sleep. In a clinical study, participants who ate two kiwis before bed were found to have several improved sleep parameters, falling asleep more quickly, sleeping more soundly, and having higher quality sleep with both increased sleep efficiency and more sleep overall. 

Although many Americans are battling sleep deficits and stress, the reliance on pharmaceutical sleep aids is not a healthy option. Research shows that through the development of convenient and enjoyable application forms, the food industry can play a beneficial role in promoting healthy sleep.

Kerry Hughes, MS, principal for EthnoPharm, is a frequent contributor to this magazine and a nutrition science expert and ethnobotanist, with a 20-year record of success in natural product development. EthnoPharm specializes in innovative product formulation, education, and nexus-of-market opportunity identification. She can be reached at kerry@ethnopharm.com.