Sleep is a pillar of health, but so many of us struggle to get rest. As remedies go, melatonin, herbal teas and sleep hygiene are popular topics, but one surprising food has made its way into the discussion: onions. Yes, the same humble vegetable that brings tears to your eyes also may be the key to sleep. But how? And why? Here’s the science, the benefits, and practical methods in which onions may help you sleep better.
Ever wondered whether the food on your plate could help you sleep better? As it happens, it can — and onions are making big splashes in this department. Asking a lot of questions, like “Do onions help you sleep?”
| Aspect | Details |
|---|---|
| – Onions contain L-tryptophan, an amino acid with natural sedative properties. – Helps reduce stress levels due to Vitamin C content, which may aid sleep (though not conclusively proven). – Lowers blood sugar levels, reducing bodily activity and promoting relaxation. | |
| – Can cause acid reflux and heartburn when eaten close to bedtime, especially in raw form. – May lead to bloating, making it harder for the mind to relax during digestion | |
| – Consume onions at least 2 hours before bed to avoid digestive issues – Prefer cooked onions over raw ones as they are easier to digest. – Limit consumption to small quantities (e.g., one onion) before bedtime. | |
| – Effects may vary by individual; not everyone will experience sleep benefits from onions. |
It may sound strange, but there is both anecdotal evidence and emerging science that onions could help improve sleep quality. Here, we delve into why onions may just be the answer you were looking for and provide some simple tips on how to incorporate onions into your meals for a solid night of sleep, all backed by research. If you’re wondering how it could help you sleep at all — or if you’re just intrigued by this unexpected claim — read on to see how onions could change your nights for the better.
The Science Behind Sleep and Nutrition
How Nutrition Impacts Sleep
Food we eat affects our sleep quality. Some nutrients are directly related to sleep health because they impact brain and body systems that regulate rest. For example:
- Magnesium also calms the nervous system, getting your body ready for sleep.
- Sulfur compounds also help neurotransmitters such as the precursor of melatonin (the sleep hormone)—serotonin.
- Antioxidants also shield the body from oxidative stress, which can inhibit sleep.
Insufficient consumption of these important nutrients can result in problems like insomnia, restless sleep or trouble falling asleep. That’s why it isn’t just what you do (or don’t do) in bed — your sleep environment or bedtime routine — that matters; it’s also what you eat.
Health / Nutrition / Onions as a Nutritional Powerhouse
Now, let’s talk about onions. Easily taken for granted as just another kitchen ingredient, onions are also rich in nutrients that might affect your sleep:
- Sulfur-containing compounds: Onions are high in sulfur-containing compounds such as cysteine sulfoxides. These compounds have been associated with relaxation, and with reducing stress.
- Quercetin: This antioxidant is found in onions as well as in a number of other foods; it has anti-inflammatory properties and may lower stress levels, both of which can help improve sleep indirectly.
- Vitamins and minerals: They include small amounts of magnesium, potassium and vitamin C; all of which support overall health and play roles in relaxation.
Onions offer a unique profile of these nutrients that makes them an interesting candidate for a natural for sleep support.
Will Eating Onions Help You Sleep? Scientific Evidence
Research Studies on Onion Extracts and Sleep Quality
Onion extracts impact sleepOnion extracts have been studied for their effects on sleep. For instance:
- Cysteine sulfoxide-rich onion extract and non-REM sleep: Animal studies have demonstrated that onion extract containing cysteine sulfoxides can significantly increase delta power during non-REM sleep. Which means deeper, more restorative sleep.
- Reduction in stress: participants of studies had lower levels of a stress biomarker: salivary α-amylase after consumption of onion extracts. Getting better sleep is directly connected to lowered stress levels.
These results suggest that onions, or perhaps their concentrated extracts, might help encourage relaxation and offer better sleep quality.
You may also read(why do i sleep with my arms raised)
Onion Sulfoxides and How They Are Related to Sleep
Sulfoxides, the compounds that make onions so pungent, might also be their sleep-boosting secret. So what are these compounds thought to do:
- Facilitate smooth transitions to sleep: By calming the nervous system, they may help you drift off more quickly and remain asleep for longer.
- Promote faster sleep onset: Onion extracts have been shown to decrease the length of time it takes to fall asleep.
Raw onions have a higher density of these compounds, but cooked onions also retain much of their beneficial properties. The effectiveness, however, may differ between different types of preparation of the onions.
Other Uses of Onions, Apart from Sleep
Soothing and Relaxation
Sleep is intricately linked to stress. Sleeping and staying sleep are more difficult when stress levels are elevated. This is where onions may come in handy, too. Compounds found in allium are known to:
- Lower cortisol levels: Cortisol is the hormone that highlights stress, which can impact sleep.
- Encourage relaxation: Onions may help you relax before bed by desensitizing and slowing down the nervous system.
While onions won’t take the place of stress management tools like mindfulness or deep-breathing techniques, they could potentially be an additional part of your toolbox.
Health Benefits of Onions Besides Their Antioxidant Content
Onions are useful for more than sleep. Here are a couple more ways they promote overall health:
- Anti-inflammatory benefits: Chronic inflammation can impact sleep, and the natural anti-inflammatory compounds in onions may help alleviate the condition.
- Blood sugar regulation — Maintaining steady blood sugar levels is key to uninterrupted sleep, and onions may help to stabilize them.
- Immune support: Antioxidants and vitamin C in onions help strengthen your immune system tied to your overall well-being and yoursleep health.
Practical Ways You Can Add Onions to Your Diet
Eat Onions at the Right Time for Good Sleep
One of the frequently asked questions is: When should you eat onions for better sleep? There is no one-size-fits-all answer, but here are some guidelines:
- At night: Eating onions with dinner can potentially soothe your body down as you prepare for bed.
- Not too late: Don’t consume a lot of raw onions just before retiring to bed; they might upset some people’s stomachs.
Recipes and Tips
Here are some delicious ways to work onions into your diet:
- Caramelized Onion Soup: A rich, warming soup can do a lot for an evening of fun.
- Onion and Cucumber SaladA salad of onions served raw can be a refreshing side.
- Roasted Onions: Sweet roasted onions are a great side dish addition to any dinner plate.
However, for those who are worried about their onion breath, just chew on some parsley or mint leaves after your meal!
Limitations and Considerations
Raw vs. Cooked Onions
Although raw onions provide a greater concentration of certain nutrients, their cooked versions can be easier to digest. Here’s a quick comparison:
| Aspect | Raw Onions | Cooked Onions |
| Nutrient Density | Higher in sulfur compounds | Lower but still beneficial |
| Digestibility | Can cause bloating | Easier on the stomach |
| Taste | Sharp and pungent | Sweet and mild |
Who Should Avoid Onions?
Onions aren’t for everyone. Some people may notice:
- Digestive considerations: Onions can cause bloating or discomfort, especially among people with IBS or sensitivity to FODMAPs.
- Allergic reactions: While onions allergies are rare, they can occur in certain individuals.
If you are uncertain, start low and go slow, and pay attention to how your body reacts.
Conclusion
Research indicates these compounds may improve sleep quality by increasing non-REM sleep and decreasing stress markers.
In addition to promoting sleep, onions also have many other health benefits, such as anti-inflammatory properties and regulation of blood sugar.
You may also read(frames for art)
