What To Eat Before Bed, To Help You Sleep!
Finding yourself lying on the pillows every night desperately wishing you could sleep?
Well, if you are tired of counting sheeps all night and still couldn’t sleep, then you can try some bedtime foods that can help you fall asleep easily. These foods will not only help to fulfill your late-night cravings but also help you get a proper night’s sleep. Most of these foods mentioned in the following will help you to get sleep and you can add these to your daily diet. The following foods will help you fall asleep quickly and also stay asleep a little longer.
Both diet and sleep are complex phenomena, therefore, there is no single food that can guarantee you to help with proper sleep. But there is some food that you can eat before bed to get a night of proper sleep!
1. Bananas
Bananas are a great source of magnesium and potassium and both of which allow your muscles to relax. Also, bananas contain tryptophan amino acid and help the body to produce more serotonin that helps your body to regulate sleep. Therefore, next time go for a banana in time you get the late-night munchies.
2. Chamomile Tea
Chamomile tea is the most common herbal tea found in all households around the globe. Chamomile tea can settle an upset stomach and also calm anxiety. This tea also helps to mellow out after any stressful day. Therefore, brew a cup of hot chamomile tea just before sleep. Before everything, turn off the computer and TV and switch off your smartphone, and drink your tea while reading something or listening to something soothing, or simply sitting quietly.
3. Carbohydrates
No, stop! We aren’t talking about bread or pasta. But go for a bowl of cereal and milk. This former breakfast option can make you fall asleep easily. Milk is also filled with tryptophan and it can produce the sleep aid hormone serotonin. Cereal helps the body to absorb tryptophan quickly. Also, eating a bowl of milk and cereal will keep you from getting hungry and also help you sleep through the night.
4. Cherry Juice
Add cherry juice to your daily diet to get a proper night’s sleep every day. According to researchers, including two glasses of tart cherry juices in your daily routine can improve your sleep routine. Cherry juice is packed with melatonin that helps you to sleep quickly and for a long time. Also, cherry is a larger source of both serotonin and tryptophan.
5. Chickpeas
Chickpeas are packed with tryptophan and Vitamin B6. vitamin B6 helps to convert tryptophan into serotonin hormone. If the body is unable to receive the proper amount of B6 every day then maybe your sleep cycle is disrupted. Also, chickpeas are considered a healthy snack and can add diversity to your daily diet.
6. Walnuts
Walnuts are a great way to help the body produce the nutrients that are important to fall and stay asleep. Walnuts are a great source of melatonin that helps to regulate sleep patterns by increasing drowsiness. In a walnut, almost 2.5–4.5 nanograms of melatonin are found and an average adult needs almost 4–5 grams of melatonin a day.
7. Oranges
Oranges are filled with Vitamin C, the deficiency of which can cause a plethora of problems including sleep issues. Vitamin C deficiency may cause sleep deprivation and can make you wake up frequently throughout the night. Therefore, eating an orange every day before bed and vitamin C will be the solution you need.
8. Peanut Butter
For a sweet tooth craving, we often go for a peanut butter spoon after dinner. Peanut butter or peanut is a rich source of tryptophan and can not only help you to fall asleep but also boost your metabolism. Therefore, after eating a spoonful of peanut butter, you can burn more calories. For an added benefit, try to put peanut butter on a whole wheat bagel and get a proper snack before bed.
9. Popcorn
Yes, popcorn is not only important for your movie night, but it also helps you sleep. Also, popcorn allows the body to release enough serotonin and helps to fall asleep. But remember to eat a low-carb, unseasoned popcorn rather than a cheesy and buttery one.
10. Fish
Yes, that’s odd! But just like chickpeas, most varieties of dishes are high in omega 3 fatty acids and Vitamin B6. Omega 3 fatty acids can regulate your sleep patterns and also improve your sleep cycle. Vitamin B6 helps the body to convert tryptophan into serotonin and allows the body to relax and become well rested to fall asleep.
What Not to Eat Before Bed
We have already mentioned the top 10 best foods that will help you sleep. But there is some foods that you should not eat before bed as they can hamper your sleep cycle.
Ice Cream: The fats present in ice cream will make your metabolism work harder while you are asleep. Also, it can increase your blood sugar levels that give yoi=u a spike of energy that you don’t need right before you hit your pillow.
Cheese: Well, we all love an after-dinner cheese board but cheese contains some amino acids that make our brain more alert. Therefore, you should avoid cheese before sleep.
Spicy Food: Spicy food will not allow you to get a good night’s sleep. Eating spicy food just before sleep will increase the chances of heartburn and therefore, it will reduce the sleep quality. Additionally, spicy food can elevate the body temperature and that will not let your sleep.
Dark Chocolate: Dark chocolate has a fair amount of caffeine in it and it is not good for a night’s sleep. Therefore, try to save the dark chocolate for daytime eating.
Fatty Foods: Fatty foods are harder to digest and therefore, they keep you awake at night. And it is not good to consume foods that are rich in fat.
Coffee: The caffeine present in coffee prevents the body from getting into sleep. Therefore, it is essential to avoid drinks that contain a large amount of caffeine in them before bed.
If you are suffering from sleep deprivation, then always consider incorporating these drinks into your daily diet. You can follow this list when you are wondering what to eat before bed and to fulfil your midnight hunger cravings.
Remember to consult your doctor or the healthcare provider before eating any food from the above-mentioned list.
