Getting a good night’s sleep is vital for health, well-being, and mood. What you eat before hitting the pillow can significantly impact the quality of your rest. Here’s a guide to the foods that will help you drift off into dreamland and those that are likely to keep you up.
Foods to Eat Before Bed
1. Almonds
Almonds are packed with magnesium, a mineral known for improving sleep quality, especially for those with insomnia. A handful of these nuts can get you closer to the recommended daily magnesium intake and help your body relax.
2. Turkey
Ever felt drowsy after a Thanksgiving dinner? Turkey contains tryptophan, an amino acid that increases the production of melatonin, the sleep-regulating hormone. A small, lean slice of turkey can lead to better sleep.
3. Chamomile Tea
This herbal tea is renowned for its calming properties, thanks to an antioxidant called apigenin that may promote sleepiness and reduce insomnia. A warm cup of chamomile tea before bed can be a perfect ritual for winding down.
4. Kiwi
Rich in vitamins C and E, serotonin, and folate, kiwis have been shown to improve sleep onset, duration, and efficiency in adults. Eating 1-2 kiwis before bedtime might make it easier to fall asleep.
5. Fatty Fish
Salmon, trout, and mackerel boast high levels of omega-3 fatty acids and vitamin D, a combination that has been linked to enhanced sleep quality as it may increase the production of serotonin.
6. White Rice
White rice has a high glycemic index, meaning it could help reduce the time it takes to fall asleep, especially when consumed a few hours before bed.
7. Bananas
Loaded with potassium and magnesium, bananas can serve as a natural muscle relaxant. The fruit’s carbs also make you sleepy by increasing sleep-inducing melatonin levels.
Foods to Avoid Before Bed
1. Coffee
Unsurprisingly, caffeine is a no-go before bed. It can stay elevated in your blood for 6–8 hours, so even afternoon coffee can affect sleep.
2. Chocolate
Especially dark chocolate contains both caffeine and theobromine, another stimulant that can increase heart rate and sleeplessness.
3. Spicy Foods
Eating spicy foods before bedtime can lead to discomfort and indigestion, making it harder to fall asleep and stay asleep.
4. High-Fat Foods
Heavy or high-fat meals before bed can lead to poor sleep quality due to discomfort and indigestion. Skip the fried foods or creamy sauces late at night.
5. Alcohol
While alcohol might make you feel drowsy initially, it significantly reduces the quality of your sleep and is likely to cause disturbances in rest.
Final Thoughts
Listening to your body is key when it comes to consuming food before bed. While some foods can facilitate a good night’s sleep, others may stand in the way of restful slumber. Incorporating some of these sleep-friendly foods into your evening routine and avoiding the disruptors can help you enjoy the deep, restorative sleep your body needs.