If you have trouble sleeping and hate the idea of tossing and turning all night, think about what you eat before bed. Picking the right foods could help you sleep better. Good sleep is really important because it lowers your chances of getting sick, keeps your brain healthy, and makes your immune system stronger.
It's generally recommended that you get between 7-8 hours of uninterrupted sleep each night, though many people struggle to achieve this. Among the various strategies that promote good sleep, making changes to your diet stands out. Some foods and drinks possess sleep-promoting properties that can significantly enhance your sleep quality.
Here are the nine best foods and drinks you can have before bed to help you drift off peacefully and enjoy a restful sleep.
Almonds are an excellent source of many nutrients. Regular consumption of almonds may help reduce the risk of diseases like type 2 diabetes and heart disease, thanks to their healthy monounsaturated fats, fibre, and antioxidants. Almonds may also help boost sleep quality. They contain vitamin B and magnesium, both of which can promote better sleep. Adequate magnesium intake is particularly beneficial for those with insomnia, helping to improve sleep quality.
In addition to several other types of nuts, almonds are a source of melatonin, the hormone that regulates your internal clock and signals your body to prepare for sleep. Research involving rats has shown that almond extract can promote longer and deeper sleep, though more extensive human studies are needed to verify these findings.
Turkey is delicious, nutritious, and high in protein, essential for keeping your muscles strong and regulating your appetite. It also contains nutrients like riboflavin, phosphorus, and selenium. The amino acid tryptophan in turkey increases melatonin production, which can induce drowsiness. The protein content in turkey may also contribute to its ability to promote tiredness. Moderate protein consumption before bed is associated with better sleep quality and fewer nighttime awakenings. However, more research is necessary to confirm Turkey's potential role in improving sleep.
Chamomile tea is a popular herbal tea known for its numerous health benefits. It contains flavones, a class of antioxidants that reduce inflammation leading to chronic diseases like cancer and heart disease. Chamomile tea also has unique properties that may improve sleep quality. Specifically, it contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. A study on older adults found that those who consumed chamomile capsules twice daily for four weeks slept better than those who didn’t. While more current research on chamomile tea and sleep is needed, its potential benefits are promising.
Kiwis are low-calorie and very nutritious fruits. Eating them can benefit digestive health, reduce inflammation, and lower cholesterol levels, thanks to their high fibre and carotenoid antioxidant content. Kiwis may also be one of the best foods to eat before bed. Their sleep-promoting effects are sometimes attributed to serotonin, a brain chemical that helps regulate your sleep cycle. Eating a diet rich in fruits like kiwis may promote better sleep. The anti-inflammatory antioxidants in kiwis, such as vitamin C, may also contribute to their sleep-promoting effects. However, more scientific evidence is needed to determine the effects of kiwis on sleep improvement.
Tart cherry juice provides modest amounts of essential nutrients like magnesium, phosphorus, and potassium. It is also a rich source of antioxidants. Tart cherry juice is known to promote sleepiness due to its high melatonin content and has been studied for its role in relieving insomnia. Drinking tart cherry juice before bed may improve sleep quality, though more extensive research is necessary to confirm its benefits for sleep and insomnia prevention.
Fatty fish like salmon, tuna, trout, and mackerel are incredibly healthy. They contain high amounts of vitamin D and omega-3 fatty acids, which are known for reducing inflammation. For instance, a 3-ounce serving of sockeye salmon contains 71% of your daily vitamin D needs. The combination of vitamin D and omega-3 fatty acids in fatty fish may help protect against heart disease and boost brain health, potentially improving sleep quality.
Walnuts are a popular type of tree nut rich in nutrients and healthy fats, including omega-3 fatty acids and linoleic acid. They have been studied for their ability to reduce high cholesterol levels, a major risk factor for heart disease. Some researchers claim that eating walnuts can improve sleep quality, as they are one of the best food sources of melatonin. The fatty acid makeup of walnuts may also contribute to better sleep, though more human studies are needed to support these claims.
Passionflower tea is another herbal tea traditionally used to treat various health ailments. It is rich in flavonoid antioxidants, which reduce inflammation. Passionflower tea has been studied for its potential to reduce anxiety, depression, and other psychiatric disorders. A small study suggests that passionflower increases the production of gamma-aminobutyric acid (GABA), a brain chemical that inhibits stress-inducing chemicals like glutamate. The calming properties of passionflower tea may promote sleepiness, making it beneficial to drink before bed.
White rice is a staple food in many countries. The primary difference between white and brown rice is that white rice has had its bran and germ removed, making it lower in fibre, nutrients, and antioxidants. However, white rice still contains a decent amount of vitamins and minerals. Its high carb content and lack of fibre contribute to its high glycemic index (GI). Eating high-GI foods like white rice at least one hour before bed may help improve sleep quality, though the evidence is mixed and more research is needed.
Several other foods and drinks have sleep-promoting properties. For example, they may contain high amounts of nutrients like tryptophan. However, in some cases, there is little research into their specific effects on sleep.
Dairy Products: Dairy products like a glass of milk, cottage cheese, and plain yogurt are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise.
Bananas: Bananas are a modest source of magnesium, which may help you get a good night’s sleep.
Oatmeal: Similar to rice, oatmeal is high in carbs with a bit more fibre and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.
While some foods can enhance sleep, others can have the opposite effect and should be avoided close to bedtime. Here are some foods and drinks that might interfere with your sleep:
Sugary Foods: Consuming sugary foods before bed can cause a spike in blood sugar levels, followed by a crash that might wake you up during the night. High sugar intake has been linked to lighter, less restorative sleep and more nighttime awakenings.
Spicy Foods: Spicy foods can cause indigestion and discomfort, making it harder to fall asleep. They might also raise your body temperature, which can interfere with sleep.
Caffeine: Found in coffee, tea, chocolate, and many soft drinks, caffeine is a stimulant that can disrupt sleep even if consumed six hours before bedtime. It's best to avoid caffeine in the afternoon and evening.
Alcohol: While alcohol might make you feel drowsy, it can interfere with the quality of your sleep, leading to frequent awakenings and less restorative rest.
Heavy or Fatty Foods: Eating heavy, fatty meals close to bedtime can cause indigestion and discomfort. It's best to have a light dinner a few hours before sleep.
High-Protein Foods: While moderate protein consumption can be beneficial, eating a large, protein-heavy meal before bed might be hard for your body to digest, leading to discomfort and disrupted sleep.
Getting enough sleep is crucial for your health. Several foods and drinks contain sleep-regulating hormones and brain chemicals like melatonin and serotonin that may help you fall asleep faster or stay asleep longer. To reap the benefits of sleep-enhancing foods and drinks, consuming them 2-3 hours before bed may be best, as eating immediately before sleeping can cause digestive issues. Eating on a regular schedule can also promote better digestion and support better sleep.
Overall, while more research is necessary to conclude the specific role of foods and drinks in promoting sleep, their known effects are promising. For additional resources on diet and sleep, the National Sleep Foundation offers valuable information. So, if you’re struggling with sleep, consider incorporating these sleep-promoting foods and drinks into your diet and enjoy a restful night.
