Thinking about what to eat before bed to get better sleep? Well, you are on the right page with us. Let us go ahead and explore some of the best food before bedtime, which you must consume for better sleep and health.
If disturbed sleep gives you nightmares, thinking about everything you consume before bedtime is essential. Consuming healthy foods before bedtime can offer you better sleep and make you feel refreshed in the morning, boosting your productivity and energy levels.
Getting good sleep is very important for overall health. This is crucial for reducing the risk of chronic illness, keeping the brain healthy, and boosting your immune system. A good sleep of 7-9 hours is recommended for a healthy lifestyle. You can follow many ways to promote good sleep, such as including healthy foods and drinks which help promote sleep.
Let’s discover the best foods and drinks to enhance and boost your overall quality of sleep.
1. Almonds
Almonds are an excellent source of nutrients containing vitamin B12, phosphorus, or riboflavin. Almonds also contain manganese which is a relaxation mineral to help induce sleep. Eating almonds can also lower the risk of chronic diseases such as diabetes, blood pressure, and cholesterol. It is rich in monounsaturated fats, fiber, and antioxidants, which boost overall brain health.
Research confirms that almonds will help boost quality sleep with other kinds of nuts by boosting the melatonin hormone. This helps regulate the internal circadian rhythm and prepares your body for better sleep. This can also help in preventing insomnia. It may also help reduce the stress hormone cortisol for interrupting sleep. Promoting sleep is great for reducing stress levels.
2. Banana
Bananas are rich in magnesium which helps in promoting sleep. Magnesium’s role is mainly focused on promoting sleep. However, it also reduces body inflammation by controlling the stress hormone cortisol, which is known to interrupt the sleep cycle.
3. White rice
We all know that white rice is excellent for inducing sleep naturally. The potential sleep-related effects of rice are well-known, thanks to the magnesium content, a significant relaxing mineral. You can also try eating rice before sleep, which is excellent for quality sleep. Rice and lentils are essential foods for healthy sleep. Just ensure to consume the right amount of white rice for good rest at the right time.
4. Chamomile tea
Chamomile tea is a popular herbal tea with health benefits. It is rich in antioxidants called flavonoids, which protect the immune system against chronic and recurrent diseases. Chamomile tea is excellent for reducing anxiety and depression by controlling stress levels. In addition, it has remarkable properties to help improve sleep.
Chamomile tea contains an active ingredient called apigenin, a potent antioxidant that binds to your brain receptors to promote sleepiness and help prevent insomnia. It is an excellent herbal natural solution to fight depression and anxiety.
5. Kiwi
Kiwi is a great nutritious fruit that has a significant amount of nutrients and vitamins. Kiwi is rich in vitamin C. In addition, it has a good amount of folate, potassium, and manganese. This vitamin C helps enhance the absorption of folate, potassium, and manganese, which relax the body by reducing cortisol levels.
6. Cherry juice
Cherry juice has excellent antioxidant power, which helps in improving immunity levels keeping you healthy, and boosting sleep. Drinking 150-200 ml of cherry juice before bed may help you fall asleep faster, longer, and with better quality.
7. Fatty fish
Omega 3 fatty acids from fatty fish have natural sleep-promoting effects, which help in stimulating serotonin. Serotonin is a brain chemical that helps regulate the natural sleep and wake cycle. It helps in scheduling your sleep cycle in the right way for better sleep quality. According to studies, it has been proven that omega-3 fatty acids from fatty fish help in improving sleep quality. So, fish curry is considered the best and most natural sleep-promoting food. Enjoy and relish the dish, preferably at night!
8. Passion flower tea
Passion flower, as the name suggests, is an excellent herb for promoting sleep and bringing out the best effects on your overall mental health. They have high levels of carotenoid antioxidants, magnesium, potassium, and phosphorus, which are important nutrients for healthy and good-quality sleep.
A passion flower herbal tea that includes anthocyanins and flavonoids. Apart from inducing sleep, passion flower tea has many positive effects on several health ailments.
Flavonoid antioxidants are known to boost the immune system by reducing inflammation and keeping you healthy.
9. Dairy products
Dairy products such as milk, cheese, paneer, and yogurt are known as rich sources of tryptophan, which helps in sleep-promoting benefits. Milk helps in improving sleep quality. It is an old school rule, especially for children, to drink a glass of milk at night to boost the best sleep quality.
10. Oatmeal
Oatmeal porridge with honey and fruits is considered very healthy for the body. It helps in boosting weight loss and inducing sleep as well. Relish it as a sweet dish to help improve your sleep quality and regulate the sleep cycle.
Oatmeal is an excellent source of melatonin and sleep-enhancing food. This is one of the best foods you can choose before bed. It is an excellent source of tryptophan to boost melatonin.
The bottom line
Adequate sleep is essential for overall health. Many foods may help regulate the sleep hormone, and melatonin, and reduce brain chemicals such as melatonin and serotonin. This helps in enhancing sleep and allowing you to fall asleep. It is essential to improve sleep with sleep-promoting foods to make the most out of your sleep.
It is essential to avoid eating before sleep, which may cause digestive issues such as indigestion, acidity, and acid reflux. Natural foods and drinks help in promoting sleep. Consuming these foods mentioned above regularly in the evening is recommended to help induce natural sleep.
