We all know how frustrating it can be when we can’t get a good night’s sleep. Whether it’s because of Sunday blues or the night before a huge event, no one enjoys losing sleep. It makes you feel grumpy and unfocused, and steadily, it might even lead to serious health conditions like diabetes or heart disease. But have you ever considered that what you eat before bed might affect how well you sleep?
It turns out, some foods can actually help set you up for a restful sleep at night. Here are a few worth trying:
1. Walnuts – Packed with important vitamins and minerals, walnuts are a healthy choice. They’re rich in melatonin, an essential hormone for sleep regulation. Swap that cheeseboard for a handful of walnuts before bed for a good sleep.
2. Honey – Honey stimulates the brain to release melatonin. It also blocks the production of orexin, a hormone that keeps you alert. Sprinkling some honey on cereal or stirring it into chamomile tea could be a great sleep aid.
3. Bananas – Usually eaten for energy during workouts, bananas also have chill-out chemicals like magnesium, melatonin, and serotonin to help you wind down.
4. Kiwis – Kiwis are proven to help lessen inflammation and boost digestive health, qualities that can combat sleep disturbances. Having a kiwi before bed might help overcome common sleep barriers.
5. Oats – A source of melatonin booster, oats complement the other foods on the list and make an ideal pre-sleep meal.
6. Milk – It contains tryptophan, a melatonin-producing compound. Casein, a protein in milk, aids overnight muscle repair, leaving you feeling fresh and rested in the morning.
7. Turkey – Known to promote sleep thanks to its tryptophan content, eating some turkey can lead to less interrupted sleep.
8. Almonds – Almonds are a natural source of melatonin and magnesium, aiding relaxation and reducing stress hormone production, helping you feel calm at bedtime.
On the flip side, avoiding certain foods before bed can greatly improve your sleep quality:
1. Spicy foods – Spices may lead to digestive issues like heartburn, keeping you awake. Also, they impact your body’s temperature regulation, adding discomfort that can disrupt rest.
2. Cheese – The old wives’ tale about cheese causing nightmares holds truth. Hard cheeses contain tyramine, an alertness boosting amino acid that can interfere with your sleep.
3. Alcohol – Although it may seem like it encourages sleep, alcohol actually disturbs your sleep cycle, prevents deep sleep, and can lead to a groggy morning. So, it’s best to skip the nightcap.
4. Coffee – It’s no surprise that caffeine is a sleep disrupter. Drinks with caffeine, like coffee, should be avoided for better sleep.
So, if you’re among the one in three people who find it hard to fall asleep, making some dietary changes might be the key. Try incorporating the above foods into your evening routine for a natural, peaceful sleep. After all, having good sleep habits greatly contributes to a healthy lifestyle. Enjoy your journey to dreamland!
