Are you looking for the best and worst foods for sleep? It’s not easy to get the restful, restorative sleep our bodies need every night. But if you eat the right foods and avoid the wrong ones, you might be able to get better sleep. Here’s a look at some of the best and worst foods for sleep.
Before you go to bed, you may want to avoid eating anything because it may increase your alertness and prevent you from sleeping. But if you do eat, try to opt for light, easy to digest foods. Foods that richest in tryptophan – such as salmon, nuts, and eggs – may be especially beneficial for improving sleep quality, according to recent research.
On the other hand, eating certain foods can have a detrimental effect, such as compromised quality of sleep, more frequent awakenings, and taking longer to get to sleep. These foods include chocolate, cheese, and spicy food.
The Best Foods for Sleep
As mentioned earlier, foods that are rich in tryptophan, such as salmon, cashews and almonds, eggs, and dairy, are some of the best foods for sleep. Additionally, cherries, kiwi, and bananas also contain naturally occurring melatonin which helps regulate regular sleep-wake cycles.
Complex carbohydrates such as oatmeal, sweet potatoes, and quinoa are particularly helpful as they can slowly release glucose over time. Studies have also suggested that increasing your intake of omega-3 fatty acids- found in some kinds of fish, flaxseed, and walnuts – and vitamin B6 – found in poultry, bananas, and potatoes – may improve your sleep.
The Worst Foods for Sleep
Foods higher in fat, sugar, and caffeine can have a negative effect on sleep. Foods such as chips, cookies, candy, ice cream, energy drinks, chocolate, and cheese should be avoided in the hours before bed. Drinks, such as alcohol, coffee, and energy drinks, can also disrupt sleep.
In addition, eating too close to bedtime can interfere with sleep. This is because digestion can take up to four hours and can include an increase in body temperature. Therefore, eating a meal before bedtime may lead to heartburn, indigestion, and lighter sleep throughout the night.
Eating anything containing glutamate near bedtime can also be an issue. Glutamate is an amino acid found in some processed meals such as frozen dinners. It can stimulate brain activity, preventing relaxation.
Foods to Avoid Before Bedtime
- Sugary Foods
- Caffeine
- Fried and Fatty Foods
- Chocolate
- Alcohol
- Anything Containing Glutamate
Conclusion
Eating the right kinds of foods throughout the day, and avoiding certain foods before bedtime, can help to improve our night’s sleep. Eating foods that contain naturally occurring melatonin and tryptophan can be especially beneficial. We should also avoid foods containing sugar, caffeine, and high amounts of fat and sodium, as well as alcohol and anything containing glutamate before bedtime.