The Best Foods You Can Eat Before Going To Sleep

 The Best Foods You Can Eat Before Going To Sleep

Having trouble trying to both fall asleep or even to sustain sleep throughout the night? It will come as no surprise that what you eat before going to bed might be the key to getting the best night’s sleep. There is always a list of foods that are beneficial to your relaxation and are also conductive for getting you a good night’s sleep. In this guide, we’ll uncover our expert list of foods to eat before bed that can help improve sleep patterns.

Why Does Food Impact Sleep?

Food plays a critical not only to the energy capacity but to the way the body is able to loosen up and rest. Some of these foods will include those that contain magnesium, tryptophan and melatonin, which enable the body to enjoy quality sleep. However, heavy foods can cause sleeplessness, as well as spicy or sweet foods.

Best Foods to Eat Before Bed

1. Almonds

Why they help: Some of the best nuts to eat before bedtime are almonds because they contain magnesium which helps to relax muscles and ease one into a better sleep.

How to enjoy: Take a small scoop of almond butter or a tablespoon of it about an hour to bed time.

2. Bananas

Why they help: Muscular and nervous relaxation is achieved through bananas which contain potassium and magnesium. They also include tryptophan which forms a basis of serotonin and melatonin.

How to enjoy: It’s delicious all on its own and can also be whizzed up with some almond milk to make a yummy, immune-boosting bedtime smoothie!

3. Kiwi

Why they help: Kiwi is also packed with antioxidants and serotonin both of which work wonders in aiding people to have a good night sleep. Some evidence suggests possible benefits of consuming two kiwi fruit before night; it may help you to have better quality of sleep.

How to enjoy: Wrap it up to make it a light snack in the evening before going to bed.

4. Tart Cherries

Why they help: Tart cherries are rich in melatonin, which is a very rare fruit in the natural world to boost human circadian rhythm.

How to enjoy: Swallow a glass of tart cherry juice or have a rason of fresh or dried tart cherries.

5. Oatmeal

Why they help: Melatonin present in the oats increases the secretion of serotonin and the complex carbohydrates also contribute to the same.

How to enjoy: Having a small bowl of oatmeal with honey before going to bed is perfect as it’s both tasty and healthy for the body.

6. Chamomile Tea

Why it helps: Although chamomile tea is technically classified as a drink, it has apigenin, an antioxidant which causes relaxation and sleep.

How to enjoy: Steep a cup and drink it warm before going to sleep.

Foods to Avoid Before Bed

To ensure a good night’s sleep, steer clear of:

• Caffeine: It is present in coffee, chocolate and some teas and is known to interfere with the body’s circadian rhythm.
• Spicy Foods: These cause indigestion or affects one’s comfort each time he takes a lying down position.
• Sugary Snacks: They may cause fluctuation of energy levels at night with high moments and low moments.

Some Recommendations on How to Make Changes in Your Diet That Will Help You Fall and Stay Asleep

1. Keep it Light: When eating you should try to order small portions to prevent the feeling of discomfort.
2. Time it Right: Try to have your snack sometime between 30 and 60 minutes before going to bed.
3. Stay Hydrated: However, do not consume large volumes of water to avoid frequent wash room breaks during the night.

conclusion

Eating the right meals before sleeping assist in enhancing quality sleep and also our general health. It is advisable to try taking these sleep friendly snacks into practice so that whoever is affected can find out the best one to take. Just a small tip here: the more consistent you are with attempting to improve your sleep, the better an outcome you will get.