If the thought of sleep gives you nightmares, look at what you’re eating. The best foods to eat before bed might be able to offer you a much better night.
Getting good sleep can help
For this reason, it’s generally recommended that you get between
There are many strategies that help promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties. It’s also helpful to have your meals at consistent times daily.
Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.
Almonds are an
They may also help boost sleep quality. For one, thet contain vitamin B and magnesium, which can help promote better sleep. Consuming adequate amounts of magnesium, in particular,
In addition, along with several other types of nuts, almonds are a
One study examining the effects of feeding rats 400 milligrams (mg) of almond extract found that the rats slept longer and more deeply than they did without consuming almond extract.
That said, more extensive human studies are needed to verify these findings.
It also contains the amino acid tryptophan, which increases the production of melatonin and can have an drowsiness affect.
The protein in turkey may also contribute to its ability to promote tiredness. There’s
That said, more research is necessary to confirm turkey’s potential role in improving sleep.
Chamomile tea is a popular herbal tea that may offer a variety of health benefits.
It’s well known for its flavones.
Specifically, chamomile tea contains
That said, more current research on chamomile tea specifically and sleep may be needed.
Kiwis may also be one of the best foods to eat before bed. The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. Eating a diet rich in fruit like kiwis
It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C, may be partly responsible for their sleep-promoting effects.
However, more scientific evidence is needed to determine the effects that kiwis may have in improving sleep.
Tart cherry juice is also known to promote sleepiness due to its high amounts of melatonin, and it’s even
That said, more extensive research is necessary to confirm the role of tart cherry juice in improving sleep and preventing insomnia.
For example, a 3-ounce (85-gram) serving of sockeye salmon contains 570 international units (IU) of vitamin D. That’s 71% of your DV. A similar serving of farmed rainbow trout contains 81% of your DV.
Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically
What’s more, some researchers claim that eating walnuts improves sleep quality, as they’re one of the best food sources of melatonin.
The fatty acid makeup of walnuts may also contribute to better sleep, according to a
Passionflower tea is another herbal tea that’s been traditionally used to treat a number of health ailments.
Additionally, passionflower tea
The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed.
White rice is a grain that’s widely consumed as a staple food in many countries.
The major difference between white and brown rice is that white rice has had its bran and germ removed. This makes it lower in fiber, nutrients, and antioxidants.
Nevertheless, white rice still contains a decent amount of a few vitamins and minerals.
It’s been suggested in
A 2020 review suggests, however, that the evidence that high GI foods can help with sleep is mixed and more study is necessary.
Several other foods and drinks have sleep-promoting properties. For example, they may contain high amounts of nutrients such as tryptophan.
However, in some cases, there’s little research into their specific effects on sleep.
- Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are
known sourcesof tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise.
- Bananas: Banana are a modest source of magnesium. This may help you get a good night’s sleep.
- Oatmeal: Similar to rice, oatmeal is high in carbs with a bit more fiber and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a
known sourceof melatonin.
What food is best to eat before bed?
While eating any of the foods suggested in this article may help improve your sleep quality, there is some debate whether eating them right before bed is ideal. There’s research suggesting that eating too close to bedtime can actually interfere with sleep, and that eating
Is it good to eat an egg before bed?
What foods fight sleep?
Getting enough sleep is very important for your health.
Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.
Some foods and drinks contain high amounts of specific antioxidants and nutrients, such as magnesium and melatonin, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.
To reap the benefits of sleep-enhancing foods and drinks, it may be best to consume them 2–3 hours before bed. Eating immediately before going to sleep may cause digestive issues, such as acid reflux. In addition, eating on a regular schedule can help promot better digestion, which may support better sleep.
Overall, more research is necessary to conclude the specific role that foods and drinks have in promoting sleep, but their known effects are very promising. The National Sleep Foundation contains additional resources on diet and sleep.