Fix Your Sleep
It’s pretty common for adults to wake up after a long sleep only to find themselves still feeling quite tired and sluggish. It turns out that to have a well-rested sleep, you need more than just time. Sure, eight hours are nice, but what you have going on inside can impact the way you feel. In fact, certain foods are known to help improve sleep quality and boost melatonin for a more restful night. So, if you’re feeling like an evening snack, consider these contenders.
1. Walnuts
Walnuts are rich in so many things our body needs, but there is one thing that they have that might seem surprising. They are a great natural source of melatonin, which helps our bodies relax and fall asleep. Eating a handful of walnuts before bed can help you have a much more restful and deeper sleep that night.
2. Chamomile Tea
Chamomile is well known for having calming properties, especially in the form of a tea. It is high in antioxidants that help reduce anxiety and induce sleepiness. It’s the ideal drink before bedtime, especially when sipped warm, which can signal to our body that it’s time to relax and wind down for the day.
3. Popcorn
Air-popped popcorn is a very light and low-calorie snack that can satisfy the craving for snacks right before bed. It isn’t heavy on the stomach, which means it won’t disrupt your sleep or make you suddenly energetic. The best way to prepare it if you are eating it right before bed, would be to skip the salt, butter, or any other toppings, so that your body doesn’t have to start doing extra work right before going to sleep.
4. Almonds
Almonds are a great snack when it comes to things to eat before bed. They are rich in magnesium, which promotes better sleep and relaxes our body. On top of that, almonds are also rich in healthy fats, and most importantly, melatonin, which helps our body and mind relax right before bedtime.
5. Honey
Honey is an all-around healthy food that is used as an add-on to many things. Eating either a spoonful right before bed, or stirring it into a cup of tea, especially chamomile, helps release melatonin and relax our entire body and mind. It also contains natural sugars, which are a much better alternative to processed sugars when trying to fall asleep.
6. Figs
Figs are packed with so many things that are good for our body, some of which include fiber, potassium, magnesium, and a number of vitamins that help relax our muscles and improve circulation. This can be very helpful when going to sleep, especially for those craving a sweet snack right before bed. The nutrients found in figs help produce serotonin, which can further improve the quality of sleep.
7. Tuna
Eating tuna before bed can help our body produce melatonin and serotonin, which directly contributes to a good night's sleep. On top of that, tuna is very rich in vitamin B6 and omega-3 fatty acids, which are also directly linked to better sleep. It would be best not to eat it exactly before bedtime, but a few hours before. This is so that the body has time to produce everything that tuna helps it produce.
8. Kiwi
Kiwi is another food that is rich in antioxidants and serotonin, both of which directly help improve the quality of sleep. Some studies have even shown that kiwis help improve the duration of sleep as well. If that wasn’t good enough, they are also low in calories and contain high amounts of vitamins that further help us be even healthier.
9. Cottage Cheese
Cottage cheese might seem like a weird thing to name as a food that’s good before bed, but there are a number of benefits to it. Because it is digested slowly, it can help keep us full for longer, which can be very beneficial to those who get snacky throughout the night. It’s also high in protein, which supports sleep and muscle recovery.
10. Cherry Juice
Cherry juice is an amazing natural source of melatonin, which greatly helps improve the quality of sleep. It also contains antioxidants that help support overall health and reduce discomfort while trying to fall asleep. On top of improving sleep quality, cherry juice is known to help improve the quantity of sleep as well.
11. Turkey
One of the lesser-known things and benefits of turkey is that it’s rich in tryptophan, which is an amino acid that helps with sleep. It’s also a great lean protein source that can help stabilize blood sugar overnight and further improve sleep. A small portion of turkey is enough to make you get these effects before bed.
12. Passionflower Tea
Passionflower tea is an herbal tea that helps our brain become calmer and also reduces insomnia. One of the ways it does this is with flavonoids that it contains, which interact with our brain and send relaxing signals. Drinking this tea before bed helps you fall asleep faster and stay asleep longer, both of which result in a good night’s rest.
13. Yogurt
Yogurt does miracles for our gut health and provides a healthy dose of calcium, which our body uses to produce melatonin. The probiotics that it has help support better sleep and promote a much calmer night of rest. For the absolute best results, plain yogurt is the way to go, as opposed to flavored and sugar-filled ones.
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14. Bananas
Bananas are incredibly rich in potassium and magnesium, both minerals that help relax our nerves and muscles. They also provide us with natural sugars and amino acids that help us fall asleep. Eating a banana right before going to bed can very effectively help our body relax and prepare for sleep.
15. Pumpkin Seeds
One of the best plant-based sources of amino acids, magnesium, zinc, and healthy fats, pumpkin seeds are a great snack for getting you ready to go to sleep. These nutrients together are a perfect combination that helps our body and mind reach a much calmer state before calling it a night. A handful of them will be enough to satisfy a snack craving, as well as put you in a sleepier mood.
16. Salmon
Rich in vitamin D and omega-3 fatty acids, salmon is a great food to eat if you are looking to improve your sleep quality. It helps increase the levels of serotonin in our body, which further benefits our sleep cycle. Eating salmon a few hours before bedtime gives a much more relaxing and deeper sleep compared to other nights.
17. White Rice
Eating white rice is a good way to fall asleep faster. It has a high glycemic index, which helps our body get more tryptophan, which is an essential amino acid. While this is a great way to fall asleep faster and promote a better night’s sleep, it is important to be mindful of portion sizes, as eating too much can cause the opposite effects.
18. Hummus
Chickpeas are high in amino acids and complex carbs, which in turn makes hummus a great food for promoting serotonin release. It’s also a good plant-based protein that contains healthy fats, which keep you fuller overnight. Whether you prefer eating it with a spoon or dipping a veggie into it, it’s an amazing food that helps you sleep better.
Christopher Alvarenga on Unsplash
19. Almond Butter
Just like almonds, almond butter has the benefit of improving sleep quality. It’s also a very good midnight snack, as it contains healthy fats, magnesium, and protein, and helps support muscle regeneration and relaxation. Grabbing a handful of it before you head to sleep could greatly improve your sleep quality.
20. Oatmeal
Oatmeal is a source of complex carbs that help our brain relax and our body function more effectively. It’s rich in magnesium and melatonin, both of which are important elements when it comes to the quality and quantity of sleep during the night. If you are looking for something that will keep you full and give you a better-quality rest, a small bowl of oatmeal will do the trick.
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