Foods That Can Boost Sleep: 8 Best Food To Eat Before Sleep
Do you have trouble sleeping at night? We all know the feeling of being exhausted after a long day, but when we lie down in bed, sleep just won’t come. Tossing and turning, we look at the clock to see that it’s only been an hour since we closed our eyes.
Lack of quality sleep can lead to several health problems, including obesity, heart disease, burnout, and diabetes. It’s important to get a deep sleep so that you can function properly during the day.
There are many different ways to improve your sleep, but one of the easiest is to make sure you’re food intake before bed. Knowing the best and worst foods is important.
If you’re nodding off just reading this, then keep reading for the 10 best food that can boost sleep and we will also discuss some worst foods that you should avoid as well. Keep reading!
The 8 Best Food To Eat Before Sleep
The 8 best food to eat before sleep is those that will help you relax and drift off into a peaceful slumber. Here are some of the best foods you should consider:
1. Kiwi
If you’re having poor sleep quality then kiwis may be the answer. These little fuzzy fruits are packed with nutrients that can help to boost your sleep quality.
For starters, kiwis contain high levels of serotonin, a neurotransmitter that plays a role in regulating sleep. Kiwis also contain high levels of antioxidants, which can help to reduce inflammation and promote relaxation.
Additionally, kiwis are a good source of magnesium, a mineral that has been shown to improve sleep quality. So if you’re looking for a good bedtime snack that will also help you sleep at night, reach for one of these fruits!
2. Whole-Grain
There’s something about whole grains that just seems to make us sleepy. Maybe it’s the melatonin they contain, or maybe it’s the fact that they’re a complex carbohydrate, which our bodies convert into glucose and use for energy.
Either way, whole grains are a great way to boost your sleep. And if you’re looking for a particular whole grain that’s especially good for sleep, look no further than zinc-rich foods like quinoa, oats, and barley.
Zinc is involved in the production of melatonin, so eating zinc-rich foods can help ensure that you get a good night’s rest.
3. Herbal Tea
We all know that a cup of herbal tea before bed can help us relax and drift off to sleep. But what exactly is herbal tea, and how does it work?
Herbal tea is made from a variety of plants, including chamomile, lemon balm, lavender, and valerian. These herbs have been used for centuries to calm the mind and promote sleep. Chamomile, in particular, is well-known for its ability to relieve anxiety and promote relaxation.
During the day, our bodies produce a hormone called cortisol. This hormone helps us to stay alert and awake. However, at night, our bodies are supposed to start producing another hormone called melatonin, which makes us feel sleepy. Herbal teas like chamomile can help to boost our production of melatonin, making it easier for us to fall asleep.
So if you’re struggling to get a better night’s sleep, reach for a cup of herbal tea. It just might do the trick!
4. Fatty Fish
Fatty fish like salmon, mackerel, tuna, herring, sardines, and trout are good sources of omega-3 fatty acids and are rich in iron, zinc, and vitamin B12, which are all essential for proper sleep.
In addition, fatty fish are a good source of choline, a nutrient that helps to regulate the body’s natural sleep cycle. Choline also helps to reduce levels of the stress hormone cortisol, which can be helpful for those who have difficulty sleeping.
These fatty acids also have anti-inflammatory properties and can also promote calmness by decreasing anxiety and improving sleep quality. If you don’t like fish, consider taking a fish oil supplement—just be sure to talk to your doctor first!
5. Nuts and Seeds
We all know that feeling of being tired but not being able to fall asleep. You’ve tried everything from counting sheep to reading until your eyes can’t stay open any longer, but nothing seems to work.
If you’re looking for a natural way to boost your sleep, you might want to consider adding bedtime snacks such as nuts and seeds to your diet. Walnuts, pistachios, almonds, and pumpkin seeds are all great choices.
Nuts and seeds are other good sources of omega-3 fatty acids. In addition to promoting sleep, they also make a great snack because they’re packed with protein and fiber.
Walnuts and almonds are especially good options because they also contain melatonin—a hormone that regulates your sleep/wake cycle. Sprinkle some flaxseeds on your cereal or oatmeal for an extra boost of omega-3s!
6. Milk
Another food that you can intake to have better sleep is milk. It could be any type of milk, from cow to almond.
Milk contains the amino acid tryptophan as well as calcium—a mineral that promotes relaxation by helping to regulate muscle contractions. Research has shown that consuming milk before bed can improve sleep quality and duration.
Warm milk is especially effective in promoting relaxation—try adding a dash of cinnamon or honey for extra flavor! If you don’t like milk or are lactose intolerant, consider adding a calcium supplement to your diet.
With the continuous habit of drinking milk before bed, you will train your body to have a restful sleep easily.
7. Dark Chocolate
Another good late-night snack is dark chocolate. You may have heard that dark chocolate is good for you, but you might not know why.
Dark chocolate is made from unprocessed cocoa beans, and it contains a higher percentage of cocoa solids than other types of chocolate. Dark chocolate contains several compounds that can promote sleep, including magnesium and tryptophan.
Plus, it’s a delicious way to get your fix of antioxidants and is good for people with high blood sugar levels! Dark chocolate has been shown to improve sleep quality, and it can also help you fall asleep faster.
Just be sure to choose at least 70% cocoa for the most benefit.
8. Tart Chery Juice
Tart cherry is a small, tart fruit that is often used in pies and jams. However, tart cherry juice can also be a powerful sleep aid.
Tart cherry contains melatonin, a hormone that helps to regulate sleep. Drinking tart cherry juice before bed can help you have a night of uninterrupted sleep and wake you up feeling rested.
In addition, tart cherry juice is a natural source of tryptophan, an amino acid that can help to promote relaxation. So why not try tart cherries if you don’t have the other options?
What are the Worst Foods To Eat Before Bed?
If you’re someone who struggles with sleeping, you might be curious about which foods are the worst to eat before going to bed. While there is no definitive answer, there are some foods that should be avoided before hitting the hay.
- Spicy Foods. Eating spicy foods before bed is a recipe for disaster—literally. Not only will the spices trigger heartburn and upset your stomach, but they’ll also give you terrible gas and make it hard to fall asleep.
- Greasy Foods. Like spicy dishes, greasy or fried foods are hard on your stomach and can cause indigestion, heartburn, and gas. They’re also high in fat, which means they’ll take longer to digest and could leave you feeling sluggish in the morning.
- Coffee and Other Caffeinated Beverages. This one might seem like a no-brainer—after all, caffeine is a stimulant—but it bears repeating. Caffeine consumption before bed will make it harder for you to fall asleep and stay asleep through the night.
- Alcohol. While alcohol may make you feel sleepy at first, it’s detrimental to a good night’s sleep. Drinking alcohol can disrupt your sleep cycle, causing you to wake up multiple times throughout the night. And when you do finally drift off to sleep, you’ll likely have a fitful sleep full of strange dreams.
Conclusion
The foods we’ve listed here are all excellent choices for a good night’s sleep. They’re all high in nutrients that can help you relax and promote sleep, and they’re all low in caffeine and other stimulants. So if you’re looking for a way to improve your sleep quality, try incorporating some of these foods into your diet before bedtime. And if you still have trouble sleeping, be sure to consult with your doctor about possible causes and solutions.
