A good night’s sleep is essential for our physical and mental health. Unfortunately, many people find it difficult to fall asleep and stay asleep. Fortunately, there are several foods that can help you sleep better. From comfort-foods to beverage-delights, there’s something for everyone when it comes to getting a better night’s sleep.
Thanks to its high levels of calcium, dairy products such as milk, yogurt, and cheese have proven to be beneficial for inducing a better night sleep. Their obvious flavors can also help make delicious, comforting snacks to eat leading up to bedtime. Additionally, nut butter, especially those made from almonds and cashews, are also full of calcium as well as tryptophan.
As for drinks, warm chamomile tea is a time-tested remedy to help one get a better night’s sleep. If you don’t love tea then warm milk can also do the job. Special note, however, should be made about the sugar-laden beverage known as hot chocolate. While they might be delicious, too much sugar can heighten the body’s alertness and not help induce true sleep.
Nutritious Snacks Before Bedtime
Another great sleep-inducing snack is cherries. Eating a handful of cherries before bedtime can increase your melatonin levels due to its natural and high content of the sleep-inducing hormone. Toss some winter squash into your dinner to get a good dose of filling carbs and natural muscle-relaxers. Asparagus is also a superb snack to help you stay asleep for longer as it contains folate, which releases heart-regulating B vitamins.
A handful of crackers or a slice of whole wheat bread with honey is a great snack for before bedtime. Thanks to their high-levels of vitamin B6, they are both excellent for improving sleep. Honey also releases melatonin, serotonin and tryptophan which help the body relax and send feel-good messages to the brain.
High Carb Dishes to Help You Stay Asleep
Porridge is the best option for a warm, light, and slow-releasing meal before bedtime. Adding ingredients like banana, honey, nuts, and seeds, can make it both delicious and nutritious. Similarly, boiled rice contains calcium and magnesium to help relax the body, as well as complex carbs which slowly release energy as you sleep.
Starchy vegetables like potatoes, sweet potatoes, and yams are also great sources of sleep-inducing complex carbs. Snack on a slice of some of these with a small amount of olive oil, honey, and spices before going to bed to maximize the vitamin and mineral content in these kinds of dishes.
Avokyos are also a delightful snack for those experiencing insomnia. This fruit is composed mainly of Vitamin E in the form of potassium and magnesium, making them excellent for improving sleep quality. For a twist, try adding a sprinkle of pumpkin seeds to the dish as an additional source of healthy fats.
Foods to Avoid Before Sleep
- Processed meats
- Canned soup
- Coffee
- Energy Drinks
- Junk Foods
- Alcohol
It is important to monitor your consumption of foods before bedtime in order to get a good slumber. Try and avoid processed meats, canned soup, coffee, energy drinks, junk food, and lastly alcohol. These can cause an uptick in blood sugar before crash, leading to restlessness during the night. Additionally, alcohol can reduce the amount of REM sleep during a slumber, which can have long-term impacts towards a person’s health.
Conclusion
In conclusion, there are many foods that can help promote a good night’s sleep. Dairy products, nut butters, and warm teas are all great options for those looking to get a better night’s rest. Additionally, incorporating certain meal and snack options such as cherries, porridge, rice, potatoes, and avokados can help promote a sleepy state of mind. Be sure to avoid things like processed meats, canned soup, coffee, energy drinks, and alcohol in order to get the best results.