These are the 9 best foods and drinks you can drink before bed to improve your sleep quality, Almonds. Almonds are a type of tree nut with many health benefits. Hearty dinners give you temporary sleepiness, but prolong digestion, which interferes with a good night’s sleep. It is best to eat the largest meal before mid-afternoon and eat a light dinner of 500 calories or less.
Include some chicken, extra lean meat, or fish at dinner to help curb mid-snack attacks. Of course, these aren’t the only sneaky dietary sources of sleep-altering chemicals, Salas says. Here are some other foods and drinks you should limit or avoid before bed to sleep better. Midnight Cravings Have a Bit of a Bad Reputation.
Blamed for things like causing insomnia and inducing weight gain, late night bedtime snacks should generally be avoided, even if your stomach is growling. However, not all foods are created equal. The right snacks can be healthy and serve as a natural sleep aid. If you’re one of the 70 percent of Americans who struggle to get a good night’s sleep at least once a month, you might want to consider having a snack before bed.
For those who are hungry or wake up in the middle of the night, there are certain foods that can help them get back to sleep. To sleep better with our food, we need ingredients such as amino acids, enzymes and antioxidants. Next, we’ll explore 25 bedtime foods that help you sleep as backed by science*. Just as there are foods you should avoid, you’ll also want to avoid some of these drinks if you want to fall asleep easily and get a good night’s rest.
Coffee This shouldn’t be a no-brainer. The drink that helped you get through the night and early at 8 AM, M. Meetings should not be consumed before bedtime. Research has shown that caffeine can stay in the body for up to 14 hours, which can delay sleep.
Alcohol While a night of alcohol may help you lose consciousness initially, alcohol has been shown to cause more awakenings, poorer quality of sleep and less time spent in deep sleep. Black tea Wait, aren’t teas good for sleeping? While herbal teas such as chamomile and passionflower benefited sleep, black tea is a caffeinated drink that should be avoided. Research suggests that caffeinated beverages consumed within the previous six hours may disturb sleep. Energy drinks In addition to caffeine, most energy drinks also contain taurine, an amino acid that increases alertness and raises heart rate, making it more difficult to fall asleep.
So, some good late night snacks might include a bowl of cereal and milk, nuts and crackers, or bread and cheese. Almonds contain high doses of melatonin, a hormone that helps regulate the sleep-wake cycle. A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that can help promote muscle relaxation and sleep. Almonds are available to purchase at grocery stores, bulk food stores, and online.
Some research has analyzed the relationship between kiwi consumption and sleep. In a small study, people who ate two kiwis 1 hour before bedtime for 4 weeks experienced an improvement in total sleep time and sleep efficiency, and also took less time to fall asleep. Chamomile tea is available in most supermarkets and online. Walnuts are high in melatonin, but researchers have not yet demonstrated a strong association between eating these nuts and improving sleep.
People can buy nuts at the grocery store, in bulk food stores, or online. Tart cherries are also a good snack before bed because they are rich in fiber, vitamin C and vitamin E. Oily fish can help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is largely responsible for establishing a fixed sleep-wake cycle.
Barley grass powder is rich in several compounds that promote sleep, including GABA, calcium, tryptophan, zinc, potassium, and magnesium. People can mix barley grass powder into smoothies, scrambled eggs, salad dressings, and soups. Available at select grocery stores and online. One study found that adults who ate two or more servings of soy slept longer and reported better sleep quality.
Researchers believe that fatty fish can help you sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the regulation of serotonin in the body. Sleep is a complicated process that is affected by many factors, including mental health, light exposure, and underlying physical problems. To get the potential benefits of some sleep-promoting foods, try eating them a few hours before bedtime to reduce the risk of indigestion and acid reflux. They also provide ALA, a fatty acid that converts to DHA, which helps produce serotonin, another chemical that improves sleep.
Additional research is needed to fully identify the sleep-related effects of different carbohydrates. Gas-forming foods and hasty meals also cause abdominal discomfort, which in turn interferes with sound sleep. Dietary choices affect more than just energy and sleepiness; they can play an important role in things like weight, cardiovascular health, and blood sugar levels, to name just a few. For example, a combination of a moderate amount of protein that contains tryptophan, an amino acid that promotes sleep, and carbohydrates can make it easier for tryptophan to reach the brain.
Because of these factors, it is difficult to design research studies that provide conclusive answers on the optimal diet for sleep. Like almonds, walnuts are often suggested to improve sleep quality, as they are a natural dietary source of melatonin. After having a snack before bed, make sure you improve your sleep by listening to a podcast about sleep or buying a comfortable mattress. .
Top Foods That Help You Sleep Better | American Sleep Association
The best foods to help you sleep through the night