We all know how frustrating it can be to toss and turn, staring at the ceiling, waiting for a good sleep to come; it’s as frustrating as not eating good food in a day. Whether it’s as a result of stress, a busy mind, or just the wrong bedtime routine, getting a good night’s sleep can sometimes feel like an impossible task.
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But what if we told you that what you eat before bed can actually help you sleep better and drift into dreamland? Imagine indulging in delicious foods that not only satisfy your cravings but also help you sleep better. Yes, it’s possible! Just keep reading.
What’s the Connection Between Food and Night Sleep?
Certain foods contain nutrients that can promote relaxation, prepare your body for sleep, and just help you sleep better. These include foods rich in tryptophan, an amino acid that helps your body produce serotonin, a hormone that promotes sleep.
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Others might be rich in magnesium, melatonin, or antioxidants, which also play crucial roles in improving sleep quality. So, choosing the right bedtime snacks isn’t just about avoiding caffeine or sugar—it’s about embracing food to help you sleep better.
Almonds: Your Nighttime Nutty Friend for Better Sleep
Almonds are a fantastic snack for winding down before bed. These nuts are a great source of magnesium, a mineral that’s known to promote sleep by helping your muscles relax and reducing levels of the stress hormone cortisol.
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A handful of almonds can be the perfect nightcap snack to help you transition smoothly into sleep.
Bananas: The Sleep-Inducing Fruit
Bananas are more than just a convenient on-the-go snack food—they’re also packed with sleep-friendly nutrients like magnesium and potassium, which help relax muscles and nerves, and help you sleep better.
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In addition, bananas contain tryptophan, which your body converts into serotonin and melatonin, helping regulate your sleep-wake cycle.
Chamomile Tea: Sip Your Way to Sleep
Chamomile tea is a well-known bedtime drink for a reason. It’s naturally caffeine-free and contains apigenin, an antioxidant that binds to certain receptors in your brain, promoting relaxation and helping you fall asleep faster.
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A warm cup of chamomile tea before bed can be the perfect ritual to signal to your body that it’s time to unwind.
Kiwi: Call it the Sleepytime Superfruit.
Kiwis might not be the first food that comes to mind when you think of having better sleep, but they’re actually a powerful sleep aid. Kiwis are rich in serotonin, which can help you fall asleep faster and stay asleep longer.
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Eating two Kiwis an hour before bed has been shown to improve sleep quality, so don’t be afraid to add this tasty fruit to your nighttime routine. In fact, grab one today!
Tart Cherry Juice: A Sweet Sleep Solution
Tart cherry juice is another delicious option for improving your sleep. This juice is one of the few natural sources of melatonin, a hormone that helps regulate your sleep cycle.
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Drinking a small glass of tart cherry juice before bed can increase your melatonin levels, helping you fall asleep faster and enjoy deeper, more restful sleep.
Warm Milk: The Classic Sleep Remedy
Warm milk has been a go-to sleep remedy for generations, and there’s science behind it. Milk contains tryptophan, which can help your body produce more serotonin and melatonin.
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The warmth of the milk can also be soothing and relaxing, making it easier for you to drift off to sleep.
Oatmeal: Not Just for Breakfast
Oatmeal is another food to help you sleep better. While it’s typically a breakfast food, oatmeal is rich in melatonin and complex carbohydrates, which can increase the availability of tryptophan in your bloodstream.
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A small bowl of oatmeal before bed can help you wind down and prepare your body for a restful night’s sleep.
Turkey: More Than Just a Holiday Treat
Turkey is famously associated with post-Thanksgiving naps, and there’s a reason for that. It’s packed with tryptophan, which promotes the production of sleep-inducing hormones like serotonin and melatonin.
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Including this food in your dinner or having a turkey sandwich as a nighttime snack can help you feel sleepy and ready for bed.
Honey: A Sweet Sleep Aid
A spoonful of honey before bed can work wonders for a better sleep. Honey can increase insulin levels slightly, allowing tryptophan to enter the brain more easily.
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This can help you relax and fall asleep more quickly. You can add honey to a cup of warm milk or chamomile tea for an extra soothing bedtime treat.
You’re Welcome!
Eating the right foods before bed can make a big difference in how well you sleep. From nuts and fruits to warm drinks and comfort foods, there are plenty of delicious food options to help you sleep better at night.
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So, the next time you’re struggling to fall asleep, try reaching for one of these foods to help you sleep better. Your body—and your sleep—will thank you!
