Getting a good night rest is incredibly important for your overall health. Eating the right foods before bed can aid in getting the recommended 7-9 hours of uninterrupted sleep per night, therefore reducing your risk of developing certain chronic illnesses, keep your brain and digestion healthy and boost your immune system.
Here are some of the best foods you can eat before bed to enhance your sleep quality.
ALMONDS
Almonds are a good source of melatonin and the sleep-promoting mineral magnesium, two properties that make them a great food to eat before bed. Almonds are a great pre-bed snack because the protein in them will help your body produce serotonin which is what helps you regulate sleep better.
They have high levels of protein, vitamin E, magnesium, and fiber. Almonds are also known to stabilize blood sugar levels which helps us sleep longer. They also help to increase the feeling of fullness, which can make it easier to avoid eating past our bedtime. One serving of almonds is about 23 almonds, so they are very easy to eat without overdoing it.
TURKEY
Turkey has a high content of protein and tryptophan, both of which may induce tiredness and promote sleep. Turkey might be the ideal meat for people who are trying to lose weight. It’s low in fat and high in protein, so you’ll feel fuller for longer. It is also rich in tryptophan which is an amino acid that helps with feelings of relaxation.
Eating turkey before bed has been popularized by natural health experts. They believe that turkey contains tryptophan, which helps with sleep because it can cross the blood-brain barrier more easily than other foods. The protein in turkey also helps the body to produce serotonin, which is a neurotransmitter that controls mood and sleep.
CHAMOMILE
Chamomile tea contains antioxidants that may promote sleepiness and drinking it has been shown to improve overall sleep quality. Chamomile tea is a popular herbal tea often recommended to people that have difficulty falling asleep. It contains the perfect combination of ingredients that can help you relax and get ready for bed.
Chamomile has been used to treat people with insomnia, anxiety, depression, and pain. It has also been used to reduce stress levels, ease motion sickness, and relieve minor irritations of the skin. Studies have shown that it has a calming effect on the stomach, which is important for people who suffer from acid reflux.
KIWI
Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed. Kiwi is rich in the amino acid tryptophan, which has been shown to improve sleep quality. It also contains serotonin, which is a mood-boosting hormone that is often associated with better sleep. Another reason to eat kiwifruit before bed is because of the vitamin C it contains. It helps regulate blood sugar levels and regulates cortisol, which can leave you feeling drained and depressed.
Eating a kiwi can help you stay hydrated, which will make it easier to fall asleep. Kiwi fruit also has an amazing concentration of vitamin C that helps the body absorb iron better, which might help prevent restless legs syndrome.
TART CHERRY JUICE
Due to its content of the sleep-promoting hormone melatonin, tart cherry juice may help induce a good night’s sleep. If you’re looking for a sleep aid, don’t reach for the Ambien. Try drinking cherry juice instead. A study published in the Journal of Medicinal Food found that cherry juice cut back on insomnia and improved sleep quality. The findings showed that eating cherries or drinking their juice decreased the time it took to fall asleep.
Melatonin helps regulate sleep cycles, so drinking cherry juice before bed can help you fall asleep quickly and stay asleep through the night. It also contains antioxidants to keep the body healthy.
FATTY FISH
Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep. Eating fish before bed is a healthy habit that research has shown to improve sleep quality. Several studies have found that omega-3 fats, which are more easily absorbed by the body when taken with food, can help people fall asleep more quickly and sleep better throughout the night.
Fish is also an excellent source of many amino acids like taurine, which work synergistically with omega-3s to promote heart health. Fish is also full of vitamin D, which is good for your immune system. It is also high in protein, which can make you feel fuller longer, making it easier to stick to your diet.
WALNUTS
Walnuts have a few properties that may promote better sleep, including their content of melatonin and healthy fats. Walnuts are a great food to eat before bed. They contain high levels of omega-3 fatty acids, which have been shown to have a significant effect on sleep quality.
Research has shown that walnuts can reduce the time it takes to fall asleep and increase a person’s level of deep sleep. Walnuts also contain tryptophan, an amino acid that is converted into serotonin and melatonin in the brain, both of which have been proven to aid in sleep quality.
Eating a small serving of walnuts prior to bed is an excellent way to keep your metabolism up because it contains the amino acid tryptophan. This will help maintain healthy levels of serotonin in the body, which helps regulate mood and sleep cycles.
PASSIONFLOWER TEA
Passionflower tea may help with sleep due to its content of the antioxidant apigenin, as well as its ability to increase GABA production. Passionflower tea is a natural sedative that can help you achieve a better night’s sleep. It contains flavonoids and a few other ingredients that have been shown to be effective in fighting insomnia. Passionflower tea should be consumed about 1 hour before bedtime, as it typically takes about 30 minutes to take effect.
Passionflower tea is a great choice for before bed because it is known to have calming effects. Maybe you have trouble sleeping or you just need a little help with anxiety, this tea is a great choice. It will calm your nerves and help you get a good night’s sleep.
WHITE RICE
White rice may be beneficial to eat before bed due to its high glycemic index, which may promote better sleep. A bowl of rice before bed is a perfect way to boost melatonin levels. A study from the University of Surrey found that those who ate a carbohydrate-rich meal just before going to sleep had a more restful night’s sleep. The reason has to do with the release of insulin, which helps regulate blood sugar levels.