Getting good sleep is incredibly important for your overall health.
However, millions of people around the world suffer from insomnia or other sleep-related issues. The good news is that there are a few things you can do to improve your sleep hygiene and get a better night’s sleep.
One of those things is to make sure you’re eating the right foods and drinks before bedtime. In this article, we will discuss nine of the best foods and drinks to have before bed for a good night’s sleep!
#1 – Almonds
Almonds are a type of tree nut with many health benefits. They’re an excellent source of many nutrients, as one ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin. An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women.
Almonds contain compounds that can promote sleep. One of these is melatonin, which is a hormone that helps regulate the sleep-wake cycle.
Additionally, almonds are a good source of tryptophan, an amino acid that’s necessary for the production of serotonin. Serotonin is a neurotransmitter involved in many body processes, including sleep.
#2 – Turkey
Turkey is best known for its tryptophan content. Tryptophan is an amino acid that’s necessary for the production of serotonin. As mentioned above, serotonin is a neurotransmitter involved in many body processes, including sleep.
In addition to tryptophan, turkey also contains small amounts of B-vitamins and minerals such as zinc and iron.
These nutrients are important for keeping your energy levels up and preventing fatigue. Turkey is also a good source of protein, which can help you feel fuller for longer and promote muscle growth and repair.
#3 – Chamomile Tea
Chamomile tea has been used as a natural remedy for centuries. Its calming effects are due to the presence of an antioxidant called apigenin.
Apigenin binds to specific receptors in your brain that promote sleepiness and relaxation. Chamomile tea also contains small amounts of melatonin, another hormone involved in regulating sleep.
To get the most out of chamomile tea, steep it for at least five minutes to allow the apigenin and other compounds to be released into the water.
#4 – Kiwi
Kiwi is a small, fuzzy fruit with a bright green interior. It’s packed with nutrients, including vitamins C and E, potassium, and fiber.
And kiwi also contains actinidain, an enzyme that has been shown to promote sleep by helping the body relax muscles and relieve tension headaches.
For a bedtime snack, try slicing up a kiwi and adding it to a bowl of low-sugar cereal or oatmeal.
You can also add kiwi slices to yogurt or green smoothies.
Just be sure to consume kiwi at least an hour before bedtime so that you don’t have to get up in the middle of the night to use the restroom.
#5 – Tart Cherry Juice
Tart cherry juice is a natural source of melatonin, the hormone that helps regulate sleep.
Research has shown that drinking tart cherry juice two hours before bedtime can help you fall asleep faster and improve sleep quality.
In one study, participants who drank eight ounces of tart cherry juice every day for two weeks reported feeling more rested upon waking up.
#6 – Fatty Fish
Fatty fish like salmon, tuna, and sardines are rich in omega-three fatty acids.
Omega-three fatty acids have been linked to better sleep quality.
They can also help reduce inflammation, which can interfere with sleep.
If you don’t eat fish, you can get omega- three fatty acids from flaxseeds, chia seeds, and walnuts.
#7 – Walnuts
Walnuts are a good source of tryptophan, an amino acid that helps the body produce serotonin.
Serotonin is a neurotransmitter that plays a role in regulating mood and sleep.
Eating a small handful of walnuts before bed may help you fall asleep and stay asleep throughout the night.
You can also add them to oatmeal, yogurt, or a smoothie.
#8 – Passionflower Tea
Passionflower tea is a herbal tea made from the passionflower plant.
It’s sometimes used as a natural remedy for anxiety and insomnia.
Passionflower tea may help you sleep by reducing anxiety and promoting relaxation.
It’s generally considered safe to drink in moderation, but it can cause some side effects like headaches and dizziness.
If you’re looking for a non-caffeinated option, passionflower tea is a good choice. You can find it online or in health food stores.
#9 – White Rice
White rice is a starchy food that’s easy to digest.
It’s often used as a bland, easily digestible food for people who are ill or have digestive problems.
While white rice isn’t the most exciting food, it can be a helpful sleep aid.
The starch in white rice promotes the release of serotonin, which can help you feel calm and sleepy.
If you’re not a fan of white rice, you can try eating oatmeal or crackers before bed.
Both of these foods contain complex carbohydrates that can promote drowsiness.
So, what are the best foods and drinks to have before bed for a good night’s sleep? Here is your list! Avoid caffeine and alcohol close to bedtime, eat magnesium-rich foods like leafy greens and nuts, drink chamomile tea or warm milk, consume carbohydrates with some protein, avoid eating big meals late at night, and suck on sugar-free hard candy if you need something sweet before bed.
A good night’s sleep is crucial for a productive day. We hope you enjoyed this post on the best foods and drinks to have before bed for a good night’s sleep. If you’re looking for more tips on how to get a better night’s sleep, be sure to check out our other blog posts!