Getting adequate sleep is incredibly important for overall health and wellbeing. When you don’t get enough sleep, it can negatively impact your physical and mental health in many ways. Because of this, people are always looking for ways to get better sleep. Some claim that eating onions before bed can help you fall asleep faster and get better quality sleep. But is there any truth to this?
Do onions make you sleepy?
There are a few reasons why people think onions may make you sleepy and help you sleep:
- Onions contain prebiotics – Prebiotics are non-digestible fibers that feed the good bacteria in your gut. Having a healthy gut microbiome promotes good sleep.
- Onions have sleep-promoting minerals – Onions contain folate and magnesium, both of which have been linked to better sleep quality.
- Onions may increase melatonin – Some speculate onions contain nutrients that can boost natural melatonin levels, a hormone that regulates sleep.
So in theory, onions do contain compounds and nutrients associated with better sleep. But is eating them before bed proven to help?
Studies on onions and sleep
There is limited scientific research directly analyzing the effects of onion consumption on sleep:
- A small study in mice found onion juice modestly increased sleep time.
- Onions contain prebiotics shown to improve sleep efficiency in humans.
- Folate deficiency is linked to insomnia, suggesting onions’ folate content could help.
- No major human trials have directly studied onions’ effects on sleep.
Overall, while the theories supporting onions for sleep make scientific sense, more direct research is still needed. Some promising studies in animals and on related compounds suggest onions may help, but human clinical trials are lacking.
Other potential benefits of onions
In addition to possible sleep benefits, eating onions may promote health in other ways as well:
- May boost heart health – Onions contain antioxidants that may reduce heart disease risk factors like high cholesterol.
- Could lower cancer risk – Onions contain flavonoids and organosulfur compounds that may inhibit cancer cell growth.
- May reduce inflammation – Onions have anti-inflammatory properties that could lower inflammation.
- May benefit gut health – The prebiotics in onions promote the growth of beneficial gut bacteria.
So even if onions don’t significantly affect sleep, they are a healthy vegetable with a range of potential benefits.
Best ways to eat onions for sleep
If you want to try onions for better sleep, here are some tips:
- Eat them raw – Raw onions retain more nutrients and prebiotics than cooked onions.
- Try them before bed – Eat onions 1-2 hours before bedtime to utilize compounds that may induce sleepiness.
- Drink onion tea – Drinking the broth of boiled onions may be another easy pre-bed option.
- Pair with lettuce – Lettuce also contains prebiotics and promotes sleep, so combine the two.
- Don’t overdo it – Eating too many raw onions can cause indigestion, which disrupts sleep.
Other foods that may improve sleep
Along with onions, eating certain other foods and nutrients may also promote better sleep:
| Food | Reason it may promote sleep |
|---|---|
| Cherries | Contain melatonin |
| Chamomile tea | Has soothing, relaxation-promoting properties |
| Walnuts | Provide sleep-inducing melatonin |
| Tart cherry juice | Increases melatonin levels |
| Kiwi | Contains serotonin which converts to melatonin |
| Fatty fish like salmon | Good source of vitamin D, linked to better sleep |
Lifestyle habits that promote sleep
While diet choices may help, other lifestyle factors often have a greater influence on sleep. Some healthy sleep habits include:
- Being consistent with sleep and wake times
- Exposing yourself to bright sunlight in the daytime
- Exercising regularly, but not before bedtime
- Establishing a relaxing pre-bed routine
- Making sure your sleep environment is cool, dark and quiet
- Avoiding caffeine late in the day
- Not using electronic devices before bed
Focusing on these healthy sleep hygiene practices can help ensure you fall asleep quickly and get adequate deep, restorative sleep nightly.
Should you eat onions before bed for sleep?
Based on the limited evidence, eating onions before bed may help modestly improve sleep. Onions contain compounds that may induce sleepiness and improve sleep quality. However, human studies directly analyzing onions’ effects on sleep are lacking.
While eating onions won’t knock you out immediately, their diverse nutrient content provides overall health benefits. If you enjoy onions, eating some before bed is unlikely to cause harm and may help you fall asleep a bit faster.
That said, focusing on proper sleep hygiene practices will likely have a greater impact on improving sleep. Onions alone won’t magically cure all sleep problems. But combining onions with other sleep-supportive foods and lifestyle habits can help optimize your sleep and health.
Conclusion
Onions may have modest sleep-promoting effects thanks to their nutrients and compounds that influence sleep-wake cycles, relaxation, and inflammation. While human data is limited, eating onions before bed along with focusing on healthy sleep habits may together optimize your ability to fall and stay asleep.