Who doesn’t wish to get uninterrupted sleep at night? It relaxes our bodies and re-energizes us to work the next day efficiently, not to mention it keeps us healthy. As per studies, good sleep augments the body’s immunity, reduces the risk of long-term diseases, and improves brain health. In fact, researchers recommend an uninterrupted sleep of seven to nine hours every night. Yes, we know you already know that. We also know you are struggling to catch a shuteye after a long day with colleagues, friends, and Netflix. And if you are as tired as we claim, then why can’t you sleep?
It can be due to multiple reasons – stress, workload, anxiety, depression, or a snoring partner, to name a few. So, how do you get a good night’s sleep? There are many solutions, and each one depends upon the reason why you are not getting enough sleep in the first place. For instance, if your partner snores, you might need a snoring aid.
In some cases, however, the solution is not so straightforward. Irregular sleep patterns are the result of poor physical or mental health, which can be treated if you eat right. Yes, adopting healthy eating habits can be a game-changer when it comes to regulating the sleep-wake cycle. In this article, we will discuss the best foods and drinks to have before sleeping.
What To Eat Before You Hit The Bed
While there are no quick fixes to help you sleep tight at night (or whenever you prefer to sleep), there are some foods that you can eat hours before bed. These foods have chemicals that regulate hormones, which in turn regulate your sleep cycle. So if you are eating any of these food items before bed, you may be able to enjoy a complete 8-hour sleep:
Almonds: These brown nuts are a good source of melatonin, a hormone that regulates the internal clock of our body. Also, they have magnesium and other essential nutrients that can reduce stress and anxiety to help you sleep better.
Walnut: Researchers claim walnuts are one of the best sources of melatonin, so you might want to grab some before you lie down.
White Rice: A limited quantity of rice – around one small bowl – one to two hours before bedtime can help you fall asleep. And while white rice is notorious for its fattening abilities (even though there is no study to prove such), limiting the quantity won’t impact your kilos, rather help you sleep better.
Oatmeal: You might prefer it for breakfast, but oatmeal is actually known to promote drowsiness and sleep. It is because they are high in melatonin.
Chickpea: Chickpeas are filled to the brim with vitamins and minerals. Plus, they are high in carbs, which produces serotonin – a versatile hormone with functions ranging from wound healing to sexual desire to digestion, and, yes, sleep. It then converts into melatonin, which eventually impacts our sleep cycle and helps us sleep better. It is the tastiest and healthiest way to sleep.
Kiwi: Everyone loves kiwi – the sweet, tarty, and juicy fruit with an exotic, bold taste. But besides stimulating your taste buds, it can also help you sleep. As per a study, if you eat kiwi an hour before going to bed, you tend to fall asleep 42% faster.
Banana: Did you know, bananas are, in fact, berries? And did you know, it has all the nutrients to help you catch a good night’s sleep? Yes, this carb-high berry is also a rich source of tryptophan and magnesium – the nutrients that will send you looking for a comfy pillow.
Cottage Cheese: You might love cottage cheese for its ability to help you lose weight. But you should also love it for its ability to send you to sleep. Its high protein content and other essential nutrients can help you sleep easily and manage insomnia.
Turkey: Do you know why your Thanksgiving food makes you so sleepy? Turkey, the indigenous North American dish, is a great source of high-quality protein, vitamin B, and other essential minerals. There are studies that suggest that consuming protein before bed can improve the quality of sleep.
Fatty Fish: Fishes like halibut, cod, and flounder are almost pure protein. Then there are salmon, tuna, mackerel, and trout, fatty fishes that are high in omega-3 fatty acids and vitamin D. The perfect recipe to help you sleep faster (pun intended). These seafood varieties can also promote the production of hormones that improve your sleep quality. Eating a few ounces of them can make you sleep faster.
Greek Yogurt: A bowl of Greek yogurt with diced fruits including kiwi, berries, nuts, and pumpkin seeds can help you sleep like a log. Plus, it has the ability to improve your gut health and uplift your depressive mood – two components that can help you sleep better.
Yes, these foods can help you sleep better, but to improve your sleep quality for the long haul, eat a balanced diet.
Drink and Sleep Like a Baby
If you don’t feel like eating and are having trouble sleeping, you can choose sleep-promoting drinks. They have a calming effect on the brain, which eventually helps you sleep better. Here is the list of a few drinks that you can have before bedtime:
Chamomile Tea: The herbal tea not only promotes sleep but also augments our body’s immunity and reduces anxiety.
Tart Cherry Juice: Among the many health benefits of tart cherries, one is managing sleeplessness. Add it to your salads, have it with yogurt, or drink tart cherry juice; they sure help you sleep quickly.
Passionflower Tea: The herbal tea has the potential to reduce stress and calm down your brain. It can help with anxiety and stress that can be the reason behind your sleep troubles. Having a cup of passionflower tea before bed can significantly improve the quality of sleep.
Milk: Milk and its product are rich in tryptophan amino acid, which is also known to improve sleep quality.
It’s Time to Say Good Night
Getting a sound sleep of seven to nine hours is extremely important for health since our body’s functioning is affected by sleep quality and its patterns. Factors like stress, poor diet, a snoring partner, or mental illness can impact our sleep negatively. One of the easiest ways to not let such factors affect us is to eat a healthy and well-balanced diet.
We have listed some food and drinks that can calm you and enhance your sleep quality. Remember to consume them two to three hours before bedtime for maximum benefits. And if your sleep is interrupted because your partner snores, then a snoring solution like Smart Nora can help you. It is a smart gadget that can detect snoring sounds and gently move the pillow to stop them.