Look at your diet if the idea of sleeping gives you nightmares. You might find that the best foods to eat just before going to bed can help you have a better night.
Good sleep can reduce your risk of developing chronic diseases, boost your immunity, and keep your brain healthy.
It is recommended that you sleep between 7-8 hours each night. However, many people struggle to get enough.
Some foods and beverages have properties that promote sleep. You should also try to eat at the same time every day.
The nine best foods and beverages to have before you go to bed will improve your sleep quality.
1. Almonds
Almonds contain a variety of nutrients. Regular consumption of almonds may reduce the risk of developing diseases such as type 2 diabetes or heart disease. It is believed that their monounsaturated fatty acids, antioxidants and fibre are responsible for this.
They may also improve sleep quality. They are rich in magnesium and vitamin B, both of which promote better sleep. Magnesium, and magnesium in particular, can help improve your sleep quality, especially if you have insomnia.
Almonds, along with other nuts, are a source of Melatonin. Melatonin regulates the internal clock of your body and signals it to get ready for sleep.
In one study, rats fed 400 milligrams of almond extract slept deeper and longer than rats who did not consume the extract.
These findings need to be confirmed by more human studies.
2. Turkey
TurkeyTrustedSource is tasty, nutritious, and high in proteins, which are important for keeping your muscles strong and regulating your appetite. Other nutrients include riboflavin and phosphorus.
It contains tryptophan as well, which can cause drowsiness and increase the production of Melatonin.
Turkey’s protein content may also be a factor in its ability to induce tiredness. It’s been proven by Trusted Source research that moderate protein consumption before bedtime is associated with a better quality of sleep, which includes less waking during the night.
It is still necessary to do more research in order to confirm the role of turkey in improving your sleep.
3. Chamomile tea
The popular herbal tea chamomile may have a number of health benefits.
It is well-known for its flavones. FlavonesTrustedSource is an antioxidant class that helps reduce inflammation, which can lead to chronic diseases such as cancer or heart disease. Chamomile tea also has unique properties that can improve sleep quality.
This antioxidant may reduce insomnia and promote sleepiness by binding to receptors within the brain.
In a study on older adults, Trusted Source found that those who took 400 milligrams of (400 mg) of oral capsules containing chamomile two times daily for four weeks slept better.
More research is still needed, specifically on the effects of chamomile on sleep.
4. Kiwi
KiwisTrusted sources are low-calorie, very nutritious fruits. Eating them can improve your digestive health and reduce inflammation. They may also lower your cholesterol. The high fibre content and antioxidant carotenoid levels in KiwisTrusted Source are responsible for these effects.
Kiwis are also one of the best foods to eat just before going to bed. Serotonin is sometimes blamed for the sleep-promoting properties of kiwis. Serotonin, a brain chemical, helps regulate sleep cycles. A diet high in fruit, such as kiwis, may helpTrustedSource promote better sleep.
Some believe that the antioxidants found in kiwis, such as vitamin C, may also be responsible for their sleep-promoting properties.
More scientific evidence is required to prove the effectiveness of Kiwis in improving sleep.
5. Tart cherry juice
The juice of tart cherriesTrusted Source contains modest amounts of important nutrients such as potassium, magnesium, phosphorus and magnesium. It’s also a good source of antioxidants.
It has also been shown that tart cherry juice can help you sleep better due to the high melatonin content. Drinking tart cherry juice just before going to bed can improve sleep quality.
It is important to note that more research will be needed to confirm tart cherry juice’s role in preventing and improving insomnia.
6. Fatty fish
Salmon, tuna and trout are all fatty fish. They are unique because of their high levels of vitamin D.
A 3-ounce (85-gram) serving of sockeye contains 570 international units (IU) or 71% of the daily value (DV). A serving of rainbow trout from farmed fish contains 81% of your daily value.
Additionally, fatty salmon is high in omega-3 fatty acids, specifically eicosapentaenoic (EPA)and docosahexaenoic (DHA), which are known to reduce inflammation. Omega-3 fatty acids, in combination with vitamin D found in fatty fish, may protect trusted Sources from heart disease and improve brain health.
7. Walnuts
WalnutsTrustedSource are a popular tree nut that is rich in nutrients. They also contain healthy fats such as omega-3 fatty acids and linoleic acid.
Trusted Source has researched walnuts’ ability to lower high cholesterol, a risk factor for heart disease.
Some researchers also claim that walnuts are a good source of Melatonin, which can improve sleep quality.
According to a study of mice, the fatty acid composition of walnuts could also contribute to better sleeping. To support walnuts’ claim of improving sleep, more human studies are required.
8. Passionflower tea
The herbal tea passionflower has been used for centuries to treat various health problems.
It is a source of flavonoid antioxidants, which are well known for their ability to reduce inflammation.
Passionflower tea was also studied for its ability to reduce symptoms of anxiety, depression and other psychiatric disorders.
A small study conducted by Trusted Source suggests that passionflower can increase the production of GABA, a brain chemical. GABA inhibits other brain chemicals, like glutamate, that cause stress.
It may be helpful to drink passionflower tea before bedtime because it has calming properties that may induce sleepiness.
9. White rice
In many countries, white rice is the staple grain.
White rice has been stripped of its germ and bran. It is lower in antioxidants, fiber, and nutrients.
White rice contains some vitamins and minerals.
White rice is high in carbohydrates. The high carbohydrate content and lack of fibre are responsible for its high glycemic (GI) index.
In older research, it was suggested that eating foods high in GI (such as white rice) at least an hour before going to bed could improve sleep quality. This research was done on professional athletes, who may require more carbs to sleep than the average person.
The review suggests that there is some evidence that eating foods with high GI can improve sleep, but it is not conclusive and that more research is needed.
Some foods that can promote sleep
Other foods and beverages can also promote sleep. They may, for example, contain large amounts of nutrients like tryptophan.
In some cases, little is known about their effects on sleep.
- Milk: A glass of milk or plain yoghurt is known to be a source of tryptophan. It has been proven that milk can improve sleep for older adults when combined with light exercise.
- The banana is a good source of magnesium. It may help you sleep better.
- Oatmeal Like rice, oatmeal has a high carbohydrate content with more fibre. It is also reported to cause drowsiness if consumed before going to bed. Oats also contain Melatonin, which is a trusted source.