14 Best foods to eat for better sleep
09/24/2020 / By Joanne Washburn / Comments
14 Best foods to eat for better sleep

Sleep is one of the most crucial but underestimated components of optimal health. From keeping our brains in top shape to boosting our defenses against disease, sleep carries out a range of important biological processes.

But several factors can keep us from getting seven to nine hours of uninterrupted sleep each night, like erratic sleep schedules, drinking caffeinated beverages and sleep problems like insomnia.

Despite these hurdles, getting a good night’s sleep isn’t all that difficult. Sleep experts find that eating certain foods at least an hour before bed can induce sleepiness and promote better sleep throughout the night.

Foods to eat before bed

Tired of tossing and turning in bed? Head to the kitchen and snack on these nutritious, sleep-promoting foods:

  1. Figs – Figs are an excellent source of magnesium, a mineral associated with sleep. Being rich in fiber, figs can also eliminate late-night cravings that might interfere with sleep. Research suggests that the regular consumption of figs can also protect against insomnia and promote good sleeping habits.
  2. Prunes – Prunes, or dried plums, are rich in minerals that help make the sleep-inducing hormone called melatonin. These minerals include calcium and magnesium, as well as vitamin B6. To induce drowsiness fast, eat prunes on their own at least 30 minutes before bedtime.
  3. Turkey – No more counting sheep to fall asleep. Just eat turkey! This lean source of protein contains an essential amino acid called tryptophan that our bodies convert into niacin or vitamin B3. Niacin then produces the chemical serotonin and the hormone melatonin. Both help regulate sleep. Most meats contain L-tryptophan, but to limit saturated fat intake, stick to leaner sources like turkey.
  4. Banana – Eat a banana after dinner to avoid tossing and turning in bed later on. The magnesium and potassium in bananas help relax muscles. Meanwhile, the vitamin B6 in bananas aids in the release of more serotonin, which further increases relaxation.
  5. Cherries – Cherries act as a natural sleep aid thanks to their high melatonin content. If eaten as part of a balanced diet, cherries can regulate sleep and make it easier to maintain a regular sleep schedule.
  6. Almonds – Nuts are a great muscle-relaxing magnesium source, none more so than almonds. These nuts are also high in calcium. Together, magnesium and calcium function like a tag team. Magnesium calms the nerves and relaxes muscles, while calcium aids the production of melatonin.
  7. Hummus – Chickpeas, the main ingredient in hummus, is an excellent source of tryptophan, folate and vitamin B6. Folate helps regulate sleep patterns, while vitamin B6 ensures we’re getting enough melatonin and serotonin.
  8. Pistachios – Pistachios contain significant amounts of melatonin, far more than most fruits, grains and legumes. Moreover, pistachios are chock-full of magnesium and protein, both of which contribute to better sleep. Just take care not to eat too much since the extra calories can interfere with sleep.
  9. Cantaloupe – Snacking on water-rich fruits like cantaloupes before bed guarantees a good night’s sleep. That’s because thirst-quenching fruits can prevent dehydration from disturbing your sleep. Hydrating before going to bed can also help prevent thirst or uncomfortable leg cramps from interrupting sleep.
  10. Herbal teas – Herbal teas have been used as natural sleep aids for millennia in traditional medicine. Chamomile, for instance, is popular for its calming, sleep-inducing and stomach-soothing effects. Therefore, drinking a cup of hot, chamomile tea before bed is sure to promote sound sleep. Plus, emerging research suggests that drinking chamomile can prevent depression and anxiety.
  11. Watermelon – This popular summer fruit is rich in sleep-promoting nutrients, such as water, fiber and potassium. If consumed before bed, watermelon can increase sleepiness without inducing bloating. Snacking on watermelon slices can also eliminate post-dinner hunger pains before bed.
  12. Sweet potato – Sweet potatoes are an excellent source of potassium, magnesium and calcium, all of which help our bodies relax and prepare for sleep. Plus, sweet potatoes are chock-full of vitamin B6, which boosts mood and aids in the production of melatonin.
  13. Whole grains – Complex carbs and fiber help prolong sleep and decrease sleepiness in the morning. Whole grains like oats and wheat are chock-full of this potent combination, so go ahead and snack on a bowl of whole-grain oatmeal before bed or whole-grain crackers. Oats, in particular, are also rich in melatonin, while other whole grains like bulgur are rich in magnesium.
  14. Dark chocolate – Dark chocolate that contains at least 70 percent cocoa is rich in magnesium. While it does contain caffeine, dark chocolate’s high magnesium content still induces sleepiness. Plus, unlike its milkier counterpart, dark chocolate is teeming with serotonin, which helps our brains prepare for sleep.

Bedtime snack combos for a good night’s sleep

There are a lot of factors that can keep us tossing and turning long after getting in bed, such as late-night hunger pangs or eating too much at dinner. But eating the right snacks at least an hour before bedtime guarantees a night of sound slumber. Here are some good snack combinations for a good night’s sleep:

  1. Half a banana and a handful of almonds – Still feel full but can’t sleep? Opt for a light bedtime snack like half a banana and some almonds. The combination of sleep-promoting magnesium and tryptophan can help induce sleepiness fast. You can also snack on some melatonin-rich cherries.
  2. Whole-grain crackers and nut butter – Whole-grain crackers will also provide some complex carbs, and the protein in nut butter (organic peanut and almond butter are some good choices) will help promote restful sleep. You can then wash it down with a glass of milk to induce sleep faster.
  3. Whole-grain cereal with milk – Cereal and milk aren’t exclusive to breakfast. You can also sit down to this morning staple if sleep is taking a while to take over. Opt for a whole-grain cereal for those complex carbs. When combined with magnesium in milk, these carbs will ensure better sleep.

Getting enough sleep each night is crucial for maintaining optimal health. But if you struggle to fall asleep, eating the foods and snacks listed above can help improve sleep patterns, break up sleep problems and promote better, more restful sleep in the long run.

Sources:

GoodHousekeeping.com

Sleep.org

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