Eat These Foods Before Bed To Get A Good Night’s Sleep
Food is fuel for your body, but different foods affect your body in different ways. If you're having trouble sleeping, that could be because you're eating food that's giving you lots of energy right before you're trying to wind down for the night.
According to SleepHealth.org, around 50 to 70 million Americans per year report that they have trouble falling asleep. If you are among those millions, you might want to consider snacking on some of these foods before bedtime.
Bananas Can Help You Relax
If you just can't fall asleep, reach for a banana as a late-night snack. Bananas contain tons of magnesium and potassium, which work together to help your muscles relax at night. Bananas also contain vitamin B6 which helps your body turn tryptophan into serotonin.
if that wasn't enough to convince you of the power of the banana, this fruit also contains vitamins that improve cardiovascular health and cognitive functioning. Try putting a tablespoon of nut butter on your banana for an extra protein boost.
Cereal Can Be An After Dinner Snack
Cereal may be one of the most popular breakfast food options, but it also makes for a good meal before bed. According to the National Sleep Foundation, the combination of cereal and milk can lead to better sleep.
The cereal contains carbohydrates with a high glycemic index and the milk is full of calcium. When calcium enters the body the amino acid called tryptophan converts into melatonin and serotonin and helps the body sleep better.
Dark Chocolate Can Help Your Body Wind Down
Contrary to popular belief, it can actually be quite beneficial to eat chocolate before bed, as long as you're eating the right kind of chocolate. Dark chocolate contains serotonin, which can relax both your body and mind.
Dark chocolate also contains magnesium, which is a chemical that's often taken as a sleep aid. Magnesium helps your body know when to wake and when to sleep. It keeps your daily cycle in check. Just don't eat too much milk chocolate before bed, because that stuff contains a lot of sugar and caffeine.
Lettuce Contains A Sleeper Agent
Eating lettuce right before bed may not sound too appealing, but it's been proven to help assist with an effective night's sleep. There are many varieties, but researchers agree romaine is the most beneficial because it contains a phytonutrient called lactucarium.
Lactucarium induces sleep, relieves pain, and promotes relaxation. If the idea of eating lettuce is still putting you off, try boiling hot water over the romaine lettuce leaves for a tea. Just make sure to add something sweet such as honey to get rid of the lettuce flavor.
Mozzarella Is Full Of Tryptophan
Mozzarella cheese is one of the most powerful foods to help get you to sleep. It contains at least twice the amount of tryptophan as lean meat proteins, which will get people to sleep faster and longer.
The best version to eat is the part-skim mozzarella, which is usually found in string cheese. On its own it serves as a nutritious protein, but it can also be paired with some whole grain crackers or tomatoes and basil for a caprese salad.
Prunes Can Cause Lucid Dreams
Prunes are dried plums that offer a substantial amount of vitamin B6, magnesium, and calcium. All of these vitamins help produce melatonin. A 2018 study in the journal Perceptual and Motor Skills found that vitamin b6 not only promotes sleep, but also dream vividness and lucid dreaming.
The National Sleep Foundation adds that prunes are rich in antioxidants. Countering oxidative stress prevents people from developing sleep disorders and assuages symptoms in those who have sleep disorders.
Oatmeal Isn't Just For Mornings
Most people think of oatmeal as a breakfast food. Oats are full of fiber which breaks down in your body slowly throughout the day, giving you long-lasting energy. Oatmeal also makes a great late-night snack. Whole-grain oats increase the body's production of insulin, which causes neural pathways to transfer tryptophan to the brain and raise blood sugar.
Oats also contain high amounts of vitamin B6 and melatonin. Vitamin B6 has been connected to stress reduction and melatonin is a hormone that has been linked to inducing feelings of sleepiness.
Warm Milk Really Does Work
Do you remember your parents giving you a glass of warm milk before bed when you were a child? If you remember that milk making you feel sleepy, there's actually some science to back up that sensation. Milk is a great source of tryptophan, which is an amino acid that works as a natural sleep aid.
When the tryptophan turns into serotonin it makes it a lot easier to fall asleep. Either that or the warm milk triggers memories of falling asleep as a kid.
Hummus Before Bedtime
Made with chickpeas and healthy oils, hummus supplies a low-calorie serving of tryptophan. It also fills you up quickly. "If you're waking up hungry in the middle of the night, that usually means you're not getting enough calories during the day," says Cynthia Pasquella, CCN, CWC, CHLC.
Hummus's main ingredient, chickpeas, also provides a lot of vitamin B6. This produces more melatonin to help you doze off. If you wake up hungry, or can't fall asleep, eat some hummus as a late-night snack.
Kale Really Is A Superfood
Like other leafy greens, kale packs a surprising amount of nutrients. One cup of chopped kale supplies 31 mg of magnesium and 101 mg of calcium. Both minerals encourage our brain to create the sleep-inducing chemical melatonin.
"A lack of the nutrients calcium and magnesium will cause you to wake up after a few hours and not be able to return to sleep," says Dr. James F. Balch, author of Prescription for Nutritional Healing. Add some kale to your dinner for dinner, continuous sleep.
Kiwis Are Full Of Antioxidants
The National Institutes of Health conducted a sleep study that looked at kiwis and their relationship with sleep. Over the course of a month, 24 adults ate two kiwis an hour before going to bed and by the end, they reported falling asleep 42 percent quicker than before.
Kiwis are thought to promote sleep because of their large content of serotonin responsible for regulating the sleep cycle. Also, kiwis are very nutritious with high amounts of antioxidants, vitamins C and K, potassium, and carotenoids.
Nut Butters Contain Tryptophan
Nuts are packed with protein, and with a little bit of elbow grease, they can be turned into delicious nut butters and nut milks. Nut butter made from almonds, peanuts, and cashews contains tryptophan which can really help you get a good night's sleep.
The amino acid called tryptophan helps balance nitrogen in adults, which allows for deeper, higher quality sleep. Nut butter can fill you up quickly though, so one tablespoon of it should be more than enough before bed.
White Rice Has A High Glycemic Index
While white rice may not be the healthiest food in the world, it can help you get a good night's sleep when eaten in moderation. White rice such as basmati or jasmine rice has a high glycemic index, which means that it takes your body a long time to digest it. It releases glucose into your bloodstream slowly over a long period of time. Foods that have a high glycemic index tend to increase the production of tryptophan in the body as well.
Having around half a cup of white rice four hours before bed can cut in half the time it takes you to fall asleep at night.
Time For A Turkey Nap
If you've ever felt extra tired after a big Thanksgiving meal, there's a good reason for that. Turkey contains more tryptophan than pretty much any other meat. Some researchers think that turkey doesn't contain enough tryptophan to have an effect on sleep, but recently, doctors have debunked that myth.
Eating turkey for dinner can cause you to fall asleep quicker than you normally would. You do have to eat a lot of turkey to feel the effects of this phenomenon, though.
Sweet Potatoes Are Super Versatile
Sweet potatoes are absolutely delicious, but besides that, they are made up of complex carbohydrates that work to promote healthy sleep habits. They also contain potassium that works to help your muscles relax.
There are so many ways to cook sweet potatoes. You can bake them, fry them, mash them, cut them into chips, or eat them with a delicious honey glaze. They are more nutritious than regular potatoes, and we think they actually taste better.
Almonds Can Help You Fall Asleep
Almonds are a variety of tree nuts with many nutritional benefits. Just one ounce contains large doses of phosphorus, manganese, and riboflavin. Also, eating almonds regularly has been associated with a lower risk of chronic diseases such as type 2 diabetes and heart disease.
These healthy nuts may boost sleep quality because they contain large amounts of the sleep-regulating hormone melatonin. Those with insomnia can eat them before bed for their high magnesium content.
Walnuts Are Rich In Fatty Acids
Various types of tree nuts have been studied with sleep production and researchers agree that walnuts are one of the best to consume before bed. Walnuts are rich in magnesium, phosphorus, copper, and manganese and are a great source of healthy fats.
Their fatty acids may contribute to better sleep because the substances in the acids can be converted to melatonin. Try pairing some with a pinch of honey to add a bit of sweetness to the nutty flavor.
Pretzels May Help You Sleep Better
Pretzels are a tasty snack that can be perfect for bedtime. Foods with lots of carbohydrates, such as pretzels and corn chips have a high glycemic index. These types of foods will spike blood sugar and insulin levels, which will decrease the amount of time it takes someone to fall asleep.
When blood sugar and insulin levels increase that helps tryptophan enter your brain and turn into melatonin for easier sleep. Before going all out on the pretzels, beware that foods with a high glycemic index can also lead to mood swings and insulin resistance.
Shellfish Makes You Sleepy
It may seem a bit unusual, but shellfish such as lobster, shrimp, crab, and squid can actually help with sleep problems. They each have large amounts of tryptophan, which naturally helps the body fall asleep faster.
Tryptophan is an essential amino acid that balances nitrogen in adults and creates niacin. The niacin is then converted into serotonin and that aids in people falling asleep both faster and more smoothly. It's no wonder that people will feel sleepy after an all-you-can-eat seafood buffet.
The Truth About Tart Cherry Juice
Unsweetened cherry juice is packed with all kinds of vitamins. One eight ounce glass of the stuff contains 62 percent of our daily vitamin A requirement, 40 percent for vitamin C, and 14 percent for manganese.
Cherry juice is also full of antioxidants that prevent inflammation. Also, it's full of melatonin. You can get over the counter melatonin supplements to help you sleep, but why take a pill when you can just sip on a glass of delicious and nutritious cherry juice?
Eating Fatty Fish For Dinner Can Help You Fall Asleep Quicker
Fish is full of omega 3 fatty acids and vitamin D, which work together to increase your body's production of serotonin which, in turn, enhances sleep quality.
To get the full effect of the fish, you should eat three to four ounces of salmon, trout, or tuna before bed. You should be able to fall asleep more quickly than if you had beef or pork for dinner. Plus, fish has more nutritional benefits than most meat products.
The Power Of Chamomile Tea
It's probably a no brainer that tea will help people fall asleep. There are multiple varieties, so it's best to know which kind to brew before bed. Researchers say that "sleepy time" tea such as chamomile and passionflower will do the trick.
Chamomile tea has glycine, which is a chemical that relaxes nerves and muscles and is also a mild sedative. Passionflower tea contains Harman alkaloids that work with the nervous system to make people tired.
Melon Can Keep You Hydrated
Half of the contents in most melons are usually just water. One of the reasons people may have trouble falling or staying asleep can be caused by dehydration. Luckily, a serving of melon before bed is great for staying hydrated.
Also, the high fiber content from the melon can eliminate post-dinner hunger pains and ease digestion. If melons aren't your thing try replacing it with another fruit with lots of water such as apples, oranges, or pears.
Cottage Cheese Is Great After A Workout
Cottage cheese is another food to put on your before-bedtime snack list. Keep a container of this high protein food in your fridge and add a couple of spoonfuls to a bowl of fruit, or eat on its own. Cottage cheese contains a high amount of casein, a milk protein that can help aid in muscle repair and growth while you sleep.
This is a good before-bedtime snack for active people who could use some relief from aching muscles after a hard workout. A helping of cottage cheese may help your body feel rested tomorrow.
Honey Can Soothe You To Sleep
If you're the type of person who can fall asleep, but has trouble staying asleep, you'll want to be sure to add honey to your pantry. Eating honey before you lay down can also help you get a good night's sleep because of two properties it contains.
Raw honey naturally has both fructose and glucose, which helps your liver produce glycogen. Having enough glycogen in your body can help you stay asleep throughout the night and may prevent you from tossing and turning.
Figs Are Full Of Magnesium
Figs are a yummy source of calcium, potassium, magnesium, and iron. All of these nutrients contribute to a good night's sleep. "These minerals help with blood flow and muscle contraction, which are key for falling asleep," says Registered Dietitian and Nutritionist Jaclyn London.
Dr. Ashwin Metha, medical director of Integrative Medicine, adds that magnesium-filled foods helps the muscles relax, which induces a sleep state. Fig also serves a healthy dose of fiber, so eating one before bed will prevent you from feeling constipated. Plus, the sweetness will curve your sugar craving.
Cantaloupes Can Reduce Nightmares
Dehydration can prevent people from sleeping deeply, and cantaloupes provide enough water to combat this. Cantaloupes also supply almost 100% of your daily requirements for vitamins A and C. These minerals act as antioxidants that help you sleep soundly.
In 2014, a study in Advances in Virus Research noted that eating cantaloupe aids the Alpha-1 adrenergic receptor. This can reduce the amount of nightmares and sleep disturbance one experiences. Like many fruits and vegetables, a dessert serving of cantaloupe can change the way you sleep.
Snack On Some Broccoli
During a study published in the Journal of Clinical Sleep Medicine, researchers discovered that a diet high in protein, low in saturated fat, and high in fiber help people sleep more deeply. Broccoli provides all of these benefits. One cup of broccoli contains 2.6 grams of fiber and 2.5 grams of protein, more than most vegetables.
Broccoli also supplies tryptophan, which helps your body create serotonin and regulate sleep. Since broccoli takes a while to digest, eating it too close to bedtime may disrupt sleep, according to HuffPost. Save your broccoli for dinner, not a late-night snack.
Make A Barley Grass Powder Smoothie
Barley grass powder is a supplement that people add to smoothies and juices for its many nutritional benefits. According to a 2018 review in Oxidative Medicine and Cellular Longevity, barley grass regulates and promotes sleep. The powder offers calcium, potassium, magnesium, and tryptophan--all nutrients that help you catch some ZZZ's.
According to the same review, barley grass also provides antioxidants, inhibits inflammation, and prevents depression. You can mix barley grass powder into scrambled eggs, salad dressings, and soups.
Some Soy Will Do The Trick
According a 2015 study in the Nutrition Journal, adults who ate two or more servings of soy a day had better sleep than those who didn't. Why? Because soy products--including tofu, miso, and edamame--provide isoflavones that regulates sleep.
Isoflavones prompt the body to create serotonin, a chemical that signals the body's circadian rhythm. This guarantees that when you're ready for bed, you will feel sleepy. Enjoy some soy milk, tempeh, or edamame close to bedtime for the best results.
Anytime Is Yogurt Time
Calcium helps the brain create tryptophan, which in turn produces melatonin. And what better way to supply that calcium than a cup of yogurt? Research in the 2014 BMC Geriatrics confirms that eating more yogurt helps people fall asleep easier.
If you have a lactose sensitivity, you may want to swap milk with yogurt. Yogurt is easier to digest than milk, so it's safe to eat it before bed and not stay awake from your body working to break down the proteins.
Chicken Contains Tryptophan Just Like Turkey
Like turkey, chicken can make you feel tired after eating. Chicken also has tryptophan that releases sleep chemicals in your brain, according to the American Sleep Association. Eating chicken also gives you enough protein to sleep through the night.
Oddly enough, sleeping with a chicken may help you as well. Researchers have recently discovered that sleeping next to a chicken prevents malaria by warding off mosquitoes. Whether you eat or join a chicken, it will help you sleep.
Passionfruit Tea Can Help You Relax
Although chamomile tea is often lauded for its calming effects, passionfruit tea gives a similar result. According to a study in Phytotherapy Research, participants who drank a cup of herbal passionfruit tea one hour before bedtime slept significantly better.
Researchers believe that the results stem from Harm alkaloids, chemicals found in the flower. These alkaloids reduce tension in your nervous system and help you fall asleep. Herbal teas like passionfruit don't contain caffeine, so give this one a try.
Pumpkin Seeds Contain Magnesium
Along with being a perfect cold weather snack, pumpkin seeds can help you catch some shut eye. One-half cup of pumpkin seeds contain 600 mg of tryptophan. According to a 2014 study in Sports Medicine, one gram of tryptophan per day enhances sleep significantly, and pumpkin seeds provide over have of that.
A 2010 study found that one cup of pumpkin seeds offers 90 mg of magnesium, 71 mg of calcium, and 8 mg of zinc. All of these nutrients aid the production of melatonin that improves your sleep cycle.
Elk Meat Doesn't Get The Recognition It Deserves
Turkey often gets the credit as the meat that will help put you to sleep, but really, elk meat should top the list. While it’s not as readily available as turkey, elk meat contains twice the amount of tryptophan as turkey-- the amino acid that helps put you to sleep.
Consider marinating some elk meat for dinner and you just might find that you get a better night’s rest after.
Bone Broth Is A Cure-All
If you’re having trouble sleeping because you’re feeling a little under the weather, bone broth should be at the top of your list. According to Medical News Today, bone broth is rich in vitamins and nutrients, including calcium, magnesium, and phosphorous.
The amino acids in bone broth help promote better sleep. Neuropsychopharmacology reports that the glycine that bone broth provides can help you sleep better and prevent fatigue tomorrow. Bone broth also boosts your immune system, making it a great option for a winter meal.
Legumes Are Full Of Vitamin B
Eating legumes may help make you feel better and help you sleep, too. They contain loads of vitamin Bs, including B6, B12, and folic acid which help regulate your sleep and wake cycles.
Vitamin B will also naturally boost your levels of serotonin, which will help you feel relaxed, making it easier to fall asleep. Since they’re loaded up with the stuff, you won’t need to eat a lot to get the sleep-aid benefits of legumes.
Peas Please Your System
Peas are another food that contains high levels of vitamin Bs and can easily be added as a side dish at dinner to help aid in a good night’s rest. The vitamin B in peas helps regulate the body’s level of tryptophan, which in turn will help the body produce melatonin, causing you to fall asleep quicker.
If you needed another reason to eat your peas, there you have it! Serve it alongside turkey or elk meat and you’ll be set.
Baked Beans Are Warm And Comforting
Many of us don’t have enough iron in our diet and among other things, this can prevent us from getting a good night’s rest. Iron helps the body form red blood cells, which provides your body with oxygen.
The more iron you have in your diet, the better balanced your body is. Eating baked beans, high in iron, may help prevent fatigue and can aid your body in feeling more calm and less anxious, making for a better night’s rest.
Spinach Is Nutrient Dense
Spinach is another food that’s high in vitamin Bs. This superfood is packed with nutrients, including vitamin B6 which will provide you tryptophan, helping your body wind down and signal that it’s time to rest.
Similar to turkey, eating spinach will boost niacin and serotonin, helping you feel sleepy and relaxed. Eat a spinach salad with dinner, or blend up a quick and healthy smoothie before you sleep to reap the benefits.
