7 Best Foods To Eat Before Bed For A Good Night's Sleep

Photo by Lesly Juarez on Unsplash

A good night’s sleep is very important for optimal health. It may keep your brain healthy, boost your immune system and reduce your risk of emerging certain chronic illnesses. There are several strategies you can use to provide good night sleep, including making changes to your diet, as some foods have sleep-promoting properties. Below are listed foods you can eat before bed to enhance your sleep quality.

1. Banana

Bananas have tryptophan, an amino acid, that helps put you to sleep quicker, and the fiber in bananas will keep you satisfied. This sweet fruit will also help squash any sugar cravings you might have after dinner.

2. Kiwi

Kiwis are a low-calorie and very nutritious fruit. One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K. It also contains a decent amount of folate and potassium, as well as several trace minerals. Furthermore, eating kiwis may benefit your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide. According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed. In a four-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime.

Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13%. The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle. It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. This is thought to be due to their role in reducing inflammation. More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.

3. Walnuts

They are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. Walnuts may also boost heart health, and eating walnuts has been claimed to improve sleep quality, as they are one of the best food sources of the sleep-regulating hormone melatonin.

4. Tart Cherries

Strange as it sounds, drink some tart cherry juice before bed. Tart cherries contain significant amounts of anti-inflammatory substances and melatonin. One pilot study found that drinking tart cherry juice may improve the sleep in insomniacs, while another study found that they could even benefit already good sleepers (you lucky dogs, you). If you’re looking to indulge, opt for a juice without any added sugar.

5. Sweet potato

Sweet potatoes are a sleeper’s dream. Not only do they provide sleep-promoting complex carbohydrates, they also contain that muscle-relaxant potassium. Other good sources of potassium include regular potatoes (baked and keep the skin on), lima beans, and papaya.

6. Pistachios

Known as the nut with the most melatonin for sleepers struggling with an anxious mind, a modest ounce of pistachios also contains about 10 percent of your daily magnesium needs to help ease any physical tension too. One study found that supplementing with the natural muscle relaxant, magnesium, improved the sleep time, efficiency, and levels of melatonin in elderly participants. We love the No Salt Wonderful Pistachios flavor for a low-sodium mindful bedtime snack.

7. Oats

As well as being yet another food rich in vitamins, minerals and amino acids which promote sleep-inducing melatonin, oats encourages insulin production and naturally raise blood sugar.

Sources & References:
greatist.com
htv.com.pk
www.healthline.com
www.health.com
www.independent.co.uk

Healthy Food MasterGeneral Healthantioxidants,brain,Energy,health,healthy diet,sleep,vitamin C
Photo by Lesly Juarez on Unsplash A good night's sleep is very important for optimal health. It may keep your brain healthy, boost your immune system and reduce your risk of emerging certain chronic illnesses. There are several strategies you can use to provide good night sleep, including making changes to your diet,...
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