A good night’s sleep is vital for your health and well-being. And despite this, many aren’t aware that certain foods can significantly improve their sleep quality. If you’d want to make your nights even more restful, here are some foods that you should consider taking before going to bed.
Almonds
Rich in magnesium, almonds do an excellent job of helping you sleep. According to Healthline, magnesium helps reduce inflammation and lowers cortisol, a stress hormone that can interfere with sleep. So, a handful of almonds before bed can contribute to significantly improved rest and improved sleep patterns.
Kiwi
Everyone loves the taste of Kiwis, but few realize that they’re also beneficial for sleep. They contain serotonin, a neurotransmitter that helps regulate sleep. Eating two kiwis an hour before bedtime has been shown to improve sleep onset, duration, and efficiency, making them a great evening snack.
Chamomile Tea
In terms of drinks, chamomile tea is one of the best options for a sleep aid. It contains apigenin, an antioxidant that binds to receptors in the brain and promotes sleepiness. A warm cup of chamomile tea before bed can relax the mind and body, making falling asleep far easier.
Fatty Fish
If you’re struggling to sleep, consider eating fatty fish like salmon, mackerel, and trout for dinner. They’re high in omega-3 fatty acids and vitamin D, which are known to enhance sleep quality. These nutrients also help regulate serotonin, improving sleep efficiency and duration dramatically.
Walnuts
The melatonin, serotonin, and magnesium that are found in walnuts make them wonderful snacks for treating insomnia. These nutrients help regulate your body’s natural sleep-wake cycle, so consuming a small serving before bed will do you wonders. Don’t overdo it, though, or you’ll feel bloated.
Tart Cherry Juice
One of the few natural sources of melatonin, tart cherry juice acts fantastically as a sleep regulator. Drinking it before bed has been shown to increase sleep duration and quality, but remember: only drink it before brushing your teeth, as it does contain natural sugars.
Bananas
Known as a fruit of immense versatility, bananas have so many health benefits, which include helping you to sleep. They’re a rich source of potassium and magnesium, which help relax muscles and calm the nervous system, and they also contain tryptophan, an amino acid that converts to serotonin and melatonin.
Turkey
A slightly unusual food item on this list is turkey, which contains high tryptophan content, an amino acid that increases the production of melatonin. Melatonin is exactly what your brain needs to fall asleep, so treat yourself to a small portion of turkey as an evening snack.
Spinach
Among countless other nutrients, spinach is packed with magnesium, a mineral that plays a key role in promoting sleep. It also contains calcium, which helps the brain use tryptophan to manufacture melatonin. So, adding spinach to your dinner is an excellent idea overall.
Passionflower Tea
Few people are aware of passionflower tea, a delicious drink that has been traditionally used to treat anxiety and insomnia. It contains flavonoids that increase the production of gamma-aminobutyric acid (GABA), a chemical that reduces brain activity and promotes relaxation. It acts as a nice alternative to chamomile tea.
White Rice
The high glycemic index of white rice can do miracles for your sleep by increasing tryptophan and melatonin production significantly. Consuming white rice a few hours before bedtime can reduce the time it takes to fall asleep, but don’t eat it too late, or you’ll be too bloated to sleep.
Greek Yogurt
Another food that improves your ability to sleep well is Greek yogurt, which is rich in calcium and helps the brain use tryptophan to produce melatonin. It also contains probiotics that can improve gut health, which is also linked to better sleep. Best of all, it’s super tasty.
Lettuce
You might not have expected it, but lettuce contains lactucarium, a substance with sedative properties. Therefore, consuming lettuce can promote relaxation and help you fall asleep faster, so throwing it in a small salad before bed can be a great way of getting your five a day.
Barley Grass Powder
Due to its high levels of GABA, magnesium, and calcium, barley grass powder can be a fantastic natural solution for improving sleep. It’s easy to consume, too; just add a teaspoon of barley grass powder to your evening smoothie, and you’ll be resting well in no time.
Pumpkin Seeds
Another excellent food for when you’re struggling to sleep is pumpkin seeds, which are an excellent source of magnesium and tryptophan. As was previously mentioned, these nutrients can help relax muscles and promote the production of serotonin and melatonin. The great thing is pumpkin seeds are fairly low-calorie, too.
Miso Soup
The amino acids and probiotics of Miso Soup make it very good for your sleep. The amino acids help to relax you, while the probiotics support gut health, making them a dream combination. So, drinking a bowl of miso soup in the evening can make for a solid bedtime ritual.
Cottage Cheese
Not only will cottage cheese give you interesting dreams, but it’s also high in casein protein, which can keep you feeling full throughout the night. It also contains tryptophan, promoting the production of serotonin and melatonin, so a small serving of cottage cheese before bed can certainly help you sleep.
Whole Grains
Oats, barley, quinoa, and other whole grains are rich in magnesium, which helps relax muscles and calm the nervous system, getting you ready for bed. They don’t exactly make for the best bedtime snack, but incorporating whole grains into your dinner is an excellent idea.
Honey
It will be surprising for many people to learn that the glucose found in honey lowers orexin, a neurotransmitter that increases alertness. This means that a small amount of honey before bed can reduce wakefulness and promote relaxation, so it’s the perfect addition to a bedtime cup of tea.