9 Best Foods to Eat for Better Sleep
Remember the days as a child when you would fall asleep as soon as your head hit the pillow?
Would you give anything to invite these days back into your life?
You can - by watching the foods you eat before sleep!
Did you know that certain sleep-friendly foods can help you wake up feeling refreshed, while others keep you up all night?
To help you have a more blissful slumber, we’ve compiled a list of 9 best foods to eat before sleep.
There’s also one food that you should absolutely avoid if you’re trying to catch more ZZZs - read on to find out what it is!
Nutrients That Help You Sleep Better
Plenty of nutrients are known for their ability to help you have a more restful sleep. These nutrients include tryptophan, melatonin, serotonin, magnesium, and omega-3 DHA.
Melatonin and serotonin help people fall asleep more easily, as well as regulate the sleep cycle.
Tryptophan is the amino acid that helps induce sleep, omega-3 DHA is a fatty acid associated with better sleep, while magnesium helps reduce inflammation and improve sleep quality.
So, what are the foods that contain the nutrients to help you sleep better at night?
1. Almonds and Walnuts
Nuts are a healthy bedtime snack anyway, but it turns out they can also help you sleep better! Almonds and walnuts maintain melatonin, which helps your body know when it’s time to sleep and wake up.
2. Teas
Teas are one of the oldest remedies for many ailments, including sleep deprivation. For a calming effect, choose teas that are non-caffeinated, such as chamomile, peppermint, and ginger.
3. Dairy
Warm milk has always been a part of many individuals’ bedtime routine - and science now backs it up. Dairy products are high in tryptophan, which increases serotonin. Serotonin deficiency has been linked to insomnia.
You might want to try making moon milk. It's colorful, yummy and contains spices and herbs. Read this article to learn more: What Is "Moon Milk", and Can It Actually Help You Fall Asleep?
4. Turkey
Not only is turkey a healthy, lean protein - but it can also help with falling asleep! Like dairy products, turkey maintains high levels of tryptophan and naturally increases melatonin in the body. Not only can turkey help you fall asleep fast - it helps you stay asleep longer.
5. Kiwi Fruit
Fruits are always praised for their health benefits - but Kiwi also provides a high level of serotonin. Plus, you gain access to up to 117% of daily value of vitamin C, 38% daily value of vitamin K - and it is only 50 calories. A win-win all around!
6. Tart Cherry Juice
Most of us wouldn’t ever consider having cherries before sleep, but research has shown that cherry juice can improve sleep time and sleep efficiency in patients with insomnia. Cherries are an excellent source of melatonin, which helps regulate the sleep-wake cycle.
7. Fish Rich in Omega-3 DHA
When considering what to eat before bed, fish rich in omega-3 DHA might not be on the list - but it really should. Tuna, salmon, mackerel, and trout house omega-3 and serotonin, which calm the mind and promotes a great night’s sleep.
8. Rice
You will benefit from eating rice a few hours before you plan to hit the pillow – and it’ll help you sleep longer! Research has shown that after eating rice, large amounts of insulin are released. Insulin drives tryptophan into the brain.
9. Bananas
Rich in tryptophan and magnesium, bananas are the perfect sleep aid. Eating a banana just before bed will keep you full through the night while helping you stay asleep easier.
And the One Food to Absolutely Avoid Before Bed
If you’re someone who indulges in a late night cheeseburger every now and then – you’re not going to like what’s coming. Bacon cheeseburger is the absolute worst food to have before sleep.
Why?
It has an incredibly high fat content, and consuming foods high in fat before sleep causes heartburn and stomach problems when you lie down.
Fatty foods also loosen the lower esophageal sphincter – making it easier for acid to escape into the wrong places!
So, if you want to help yourself get more shut-eye – swap a bacon cheeseburger for a healthier, sleep-friendly snack like the ones listed above!
Can You Eat Your Way to a Healthy Night Sleep?
Research has shown that you can invite the perfect night’s sleep back into your life by consuming foods high in for tryptophan, serotonin, melatonin, magnesium, and omega-3 DHA before bedtime.
Do yourself a favor and stay away from foods high in fat and sugar.
We may all crave a bacon cheeseburger every once in a while – but make sure you keep it away from the bedroom!
If you still struggle to get a restful night’s sleep, there are other things that can help. Learning how to wear a sleep mask and earplugs can be very effective in helping you stay asleep, ensuring you wake up feeling refreshed.
Try our suggestions and let us know how you got on!
Do you have any other tips for getting a good night’s sleep? Comment and share!