Eating and drinking hygiene are essential when it comes to good sleep. People know that they should avoid difficult food and heavy drinks right before bedtime, but they usually don’t follow that rule.
The truth is that avoiding caffeine and heavy foods at night helps you sleep better, healthier, and more soundly. Since good health is crucial for overall wellbeing, you should mind your diet and drinking habits before bedtime.
Sleep can help you reduce the risk of developing certain chronic illnesses, boost your digestion, and help you keep the immune system at its best level.
To understand how much sleep is needed for overall health, you need to know how many hours of sleep do you need to be based on your age.
Why ruin a sound sleep just because you think that you need that glass of coffee or that unhealthy food? Let’s explore the food that you can eat before bedtime. These foods will boost your sleep. If you choose to ingest one of the following treats, you can expect better sleep.
Best Foods To Eat Before Bed
Certain foods can help you sleep better. On the other hand, some food can make you sweat all night, ad wake with a strange in your stomach the following morning.
So, how to know what foods will help you sleep better? It’s simple, actually. Just follow this guide and try nine best foods to eat before bed.
Almonds contain high doses of melatonin. As you may know, melatonin is a much-needed hormone that directly responsible for our waking and sleeping cycle. Just once ounce of almonds contains 77 mg of magnesium and 76 mg of calcium.
Both magnesium and calcium are responsible for promoting muscle relaxation and sleep. Moreover, almonds are healthy and great snack options, as long as you don’t ingest too much.
For example, up to 10 almonds per day are enough for an adult to cover the basic needs of magnesium and calcium. Almonds are rewarding in terms of good fats and low in sugar and saturated fats.
Turkey is delicious and nutritious. For a meta, turkey is exceptionally high in protein. In only one once, you can find 4 grams of protein. As you already know, protein is essential for healthy muscles and regulating your appetite. Also, turkey is a good source of minerals and vitamins.
Some people complain that eating turkey makes them sleepy, and there is a good reason for that. In turns out that turkey increases the level of melatonin.
On another hand, turkey can even increase tiredness. Still, if you have trouble sleeping, you can try eating turkey, it may improve your sleep and your need for sleep.
3. Cottage Cheese
Protein matters. Therefore, foods that are high in protein, such as cottage cheese, comes with the amino acid tryptophan, which can significantly increase serotonin levels. Serotonin is a brain chemical and at low levels, it can contribute to insomnia.
If you want to make it sweeter, pour some raspberries over the cheese, for better taste. This is a rich source of melatonin.
4. Chamomile Tea
When it comes to tea that can actually help with promoting sleep, chamomile tea is an absolute leader. Overall, this type of tea comes with numerous health benefits. Chamomile tea can:
- Reduce inflammation
- Has a rich flavor
It comes with healthy treats that can reduce inflammation that can eventually lead to severe diseases, such as heart disease and cancer. Some even claim that chamomile tea can ease depression in people.
Interestingly, not only chamomile tea can help you to sleep better. you can find the full list of tea serving as sleep promoters, here.
5. Warm Milk
While growing up, you probably had to drink a glass of warm milk before your sleep. Moreover, you would probably have to drink milk during the day as well.
That’s because while kids, we need calcium, and milk is the ultimate source. However, that changes over the years, and some people become lactose intolerant.
If you still love milk and have trouble sleeping, you should think about having a glass of warm milk before you go to bed. Milk may be even more effective than melatonin or tryptophan. Just like a cup of tea before sleep, milk can help you sleep better.
Kiwi is a great fruit. It’s very nutritious and low-calorie. One medium kiwi contains just 50 calories and a high amount of nutrients. One kiwi provides a daily need for vitamin K and vitamin C.
Also, kiwi contains a nice amount of potassium and folate.
- Reduces inflammation
- Lowers your cholesterol
According to the latest studies, kiwi can also help people sleep better, due to the fair amount of serotonin, a brain chemical that helps regulate the sleep cycle.
Walnuts are rich in various nutrients, including minerals, and even 19 vitamins. In addition, they contain (per serving):
- 2 grams of fiber
Walnuts are also a great source of healthy fats, and they can boost heart health. Some studies even found that walnuts can reduce high cholesterol levels.
Moreover, eating walnuts can improve sleep quality. They are one of the best food sources of melatonin, a mandatory sleep-regulating hormone. Still, this claim is yet to be confirmed since the benefits of walnuts are not, however, scientifically validated.
If you struggle with sleep for unknown reasons, try eating some walnuts before you go to sleep and see if it can help your sleep. Make sure that you don’t ingest a large number of walnuts. A handful of walnuts is a right portion.
8. Fatty Fish
Fatty fish is a good source of vitamin D and omega-3 fatty acids, two nutrients that actually regulate serotonin. Serotonin is crucial for having a fixed waking and sleeping cycle. Fatty fish is rich in:
- vitamin B-12
A study from 2014 showed interesting data on people who ate 300g of Atlantic salmon three times a week for a total period of 6 months. Those participants fell asleep more quickly and even functioned better during the day that those who ate beef, chicken, or pork.
The researchers concluded that these benefits were primarily due to an increase in vitamin D.
Lettuce, followed by lettuce seed oil, may actually help treat insomnia and, overall, promote a good night’s sleep. Lettuce even comes with a mild sedative-hypnotic effect.
Not only that, lettuce can promote good sleep, but according to a recent study, it can even protect cells from inflammation and damage resulting from stress during sleep stress, or sleep disturbances.
Other Natural Remedies
Proper food can significantly improve your sleep and sleep quality. Some alternative remedies that can improve sleep are:
- Passionflower tea
- White rice
If you are thinking about taking any supplements to promote your sleep, make sure that you talk with your doctor first. Also, re-think your lifestyle, drink enough water, and have a fixed bedtime routine. Some lifestyle and diet choices can improve your sleep. These include:
- avoiding heavy exercise just before bedtime
- avoiding foods that can cause heartburn
- avoiding spicy foods
- avoiding skipping meals and eating dense foods before bedtime
- exercising regularly
- eating at least three hours before bedtime
- staying hydrated
- choosing whole-grain foods
The Bottom Line
Whoever wants a happy and healthy life, must sleep. Nothing can improve or decrease your health as sleep can. If you can’t sleep well, re-think your sleeping hours, do you sleep enough and create a firm sleeping schedule and routine.
Once you know how much sleep you need per age and when you go to sleep, you need to eat right. Therefore, several foods can help if it contains a significant level of nutrients and specific antioxidants, such as potassium, calcium, and magnesium.
This type of food can help you sleep better. However, to reap only the benefits of a sleep-enhancing diet, make sure that you consume them 2-3 hours before bed.