Introduction
Good sleep is extremely important to your overall health. It can reduce your risk of developing certain chronic diseases, keep your brain healthy, and boost your immune system.
There are many strategies you can use to promote good sleep, including changing your diet, as certain foods and drinks have sleep-promoting properties. Here are the 10 best foods and 7 drinks you can eat before bed to boost sleep quality.
Why Food Is Important For Your Sleep
There are a few reasons why food is important for your sleep.
- First, what you eat can affect how well you sleep. Eating foods that are high in sugar can make it harder to fall asleep and stay asleep. Eating a light evening dinner can help you sleep better.
- Second, not getting enough food can make it hard to sleep. When you’re hungry, your body is trying to tell you something and that can make it hard to relax and fall asleep.
- Third, what you eat can affect how you feel the next day. Eating a nutritious breakfast can help you wake up feeling refreshed and ready to start your day.
So, if you want to improve your sleep, try making some changes to your diet. Eat lighter in the evening, make sure you’re getting enough to eat and eat a nutritious breakfast. These simple changes can make a big difference in how well you sleep.
11 Foods That Help You Sleep Better At Night
There are a lot of different food that can affect how well you sleep at night. But one of the things that you might not think about is what you eat. There are actually certain foods that can help you sleep better. Here are 10 of them.
1. Almonds
Almonds are a great source of magnesium, which is a mineral that helps to relax the body and promote sleep.
Magnesium also helps to reduce stress and anxiety, two things that can keep you up at night. So, if you’re having trouble sleeping, try snacking on some almonds before bed.
Additionally, one ounce fulfills 25% of the daily manganese requirements for men and 31% of the daily manganese requirements for women (Source: National Institutes Of Health).
Regular consumption of almonds has been linked to reduced risks of several chronic diseases, including type 2 diabetes and cardiovascular disease. This can be related to the fact that they are high in fiber, monounsaturated fats, and antioxidants.
2. Turkey
Some individuals believe that eating turkey causes sleepiness because of its features, which include the fact that after eating it they feel fatigued and may even fall asleep.
In particular, it has a high concentration of the amino acid tryptophan, which stimulates the production of the sleep hormone melatonin.
It’s possible that the protein in turkey food has anything to do with its potential to make you feel fatigued.
There is some evidence to suggest that eating moderate amounts of protein before going to bed is connected with improved sleep quality. Including fewer awakenings throughout the course of the night.
3. Honey
Honey is a natural source of sugar, which food can help raise your blood sugar levels and boost energy before bed.
However, honey also contains melatonin, a hormone that helps to regulate your sleep cycle. So, a small spoonful of honey before bed can help you sleep better at night.
4. Kiwi
Consuming kiwis may improve the health of your digestive tract, lessen your risk of inflammation, and bring down your cholesterol levels. The high levels of fiber and carotenoid antioxidants that they supply are responsible for these effects.
5. Walnuts
Walnuts are a great food of tryptophan, an amino acid that helps to promote sleep quality. Tryptophan is converted into serotonin in the body, which is a hormone that helps to regulate sleep.
So, eating a handful of walnuts before bed can help you sleep cycle better at night.
6. White Rice
White rice is a simple carbohydrate that can help raise your blood sugar levels and boost energy before bed.
However, unlike other simple carbs, white rice does not contain any fructose, which can keep you up at night. So, eating a small bowl of white rice before bed can help you sleep time better.
7. Salmon
Salmon is a good choice for people who want to sleep better. This is because it is a good source of omega-3 fatty acids, which can help to promote sleep.
Salmon is also a good source of protein, which can help to support the body during sleep.
8. Honey
Honey can also be helpful for sleep. This is because it can help to promote sleep by providing the body with glucose, which is a type of sugar that the body can use.
Honey can also help to reduce anxiety and stress levels, which can also help to promote sleep.
9. Dairy
There are a few different things that you can do in order to get better sleep. One of those things is to make sure that you are getting enough calcium.
Dairy products like milk and yogurt can be helpful for this. They contain calcium, which can help to promote sleep. If you are not getting enough calcium, it can be difficult to fall asleep and stay asleep.
10. Bananas
Bananas are a good choice for a pre-bedtime snack. This is because they contain magnesium, which can help to relax the muscles.
They are also a good source of tryptophan, which is a precursor to serotonin. Serotonin is a neurotransmitter that helps to regulate sleep.
10 Drinks That Help You Sleep Better At Night
1. Chamomile Tea
Chamomile tea is a popular choice for many people looking for a natural way to improve their sleep.
Chamomile contains an antioxidant called apigenin, which has been shown to bind to certain receptors in the brain that can promote sleepiness and relaxation.
2. Valerian Root Tea
Valerian root is another herbal tea that can be helpful in promoting sleep.
Valerian root contains valerenic acid, which is thought to increase levels of a neurotransmitter called gamma-aminobutyric acid (GABA). GABA is a neurotransmitter that plays a role in relaxation and sleep.
3. Passionflower Tea
Passionflower tea is another herbal tea that contains compounds that can promote sleep. Passionflower tea contains an antioxidant called chrysin, which has been shown to increase levels of GABA in the brain.
4. Lavender Tea
Lavender tea is a popular choice for many people looking for a natural way to improve their sleep. Lavender contains compounds that promote relaxation and sleep, including linalool and linalyl acetate.
5. Lemon Balm Tea
Lemon balm tea is a herbal tea that can be helpful in promoting sleep. Lemon balm tea contains compounds that can promote relaxation and sleep, including linalool and linalyl acetate. Lemon balm tea can be brewed using fresh or dried lemon balm leaves.
To make a lemon balm tea, start by adding 1-2 teaspoons of lemon balm leaves to a cup of boiling water.
Steep the tea for 5-10 minutes, then strain the leaves and enjoy. You can drink lemon balm tea before bedtime to help promote a restful night’s sleep.
6. Hops Tea
Hops tea is a herbal tea that can be helpful in promoting sleep. Hops tea contains compounds that can promote relaxation and sleep, including linalool and humulone.
Hops tea also contains antioxidants and anti-inflammatory compounds.
7. Skullcap Tea
Skullcap tea is a herbal tea that can be helpful in promoting sleep. Skullcap tea contains compounds that can promote relaxation and sleep, including linalool and linalyl acetate.
Skullcap tea can be enjoyed before bedtime or throughout the day. Skullcap tea is a great way to get the benefits of both linalool and linalyl acetate, and it can be a helpful tool for promoting sleep.
5 Food That You Can Avoid Before Sleep
There are certain types of food that you should avoid before sleep if you want to get a good night’s rest. Here are five of them:
- Caffeinated beverages. Coffee, tea, and soda can all contain caffeine, which can make it difficult to fall asleep.
- Spicy food. Eating spicy food before bed can cause heartburn and indigestion, which can keep you awake.
- Sugar. Eating sugary foods before bed can cause an energy crash, making it hard to fall asleep.
- Alcohol. Drinking alcohol before bed can make you wake up frequently during the night.
- Heavy meals. Eating a large, heavy meal before bed can cause indigestion and make it difficult to fall asleep.
Conclusion
To reap the benefits of sleep-enhancing foods and drinks, it’s best to consume them 2-3 hours before bedtime.
Eating right before bed can cause digestive problems, such as acid reflux. Therefore, it is important to pay attention to the foods that you eat every day. We hope the above article will be of help to you.
