Here’s What To Eat Before Bed For A Good Night’s Sleep
A lot of us struggle to gain a good night’s sleep. The good news is that we can control this, to an extent, depending on what we consume or don’t consume. We will be discussing five foods you can eat before bed to increase the quality of your sleep. We will also be discussing five things that you should avoid if you want the best zzz’s that you can get. Let’s jump right in and see what’s on the menu before bedtime.
Bananas Will Help You Sleep
Bananas are a great snack for before bed. Generally, they are thought of as energy-boosting food. However, bananas are packed with magnesium. Magnesium relaxes your muscles. Also, serotonin and melatonin are found in bananas, which encourage sleep. So, if you want a good night’s rest, bananas are a great starting point when you’re looking for something to eat before bed.
Fall Asleep Faster With Almonds
The good kind of fat. Almonds are a notorious source of healthy fat. Also, almonds are overflowing with tryptophan and, again, magnesium. Both magnesium and tryptophan help relax muscles, nerve functions, and help to steady your heart rhythm. Pairing a half of a banana with a handful of almonds may be a winning recipe for healthy, quality, rest.
Honey Is Not Only For The Bee’s
Although sweet, with as little as one teaspoon, honey possesses the ability to release melatonin. Honey will help release melatonin in the brain and will help shut off the production of orexin. Orexin helps keep us alert. So, with an increase in melatonin and a decrease in orexin, you’ll be drifting off to Lala land in no time.
Classic Breakfast Oats Are Good Before Bed Too
Oats are a vitamin, mineral, and amino acid-rich food group. All of which help promote a good night’s sleep. Eating oats can also encourage the production of insulin and help to naturally raise your blood sugar. Try a bowl of oatmeal with sliced bananas and a handful of chopped almonds. If you’re eating this before bed, you may not even finish your meal before dozing off. We’ve included a quick 15 minute recipe for it here.
You Sleep, I sleep, We All Sleep After Turkey
You’ve probably heard that one of the reasons we all get sleepy after a holiday meal is because of the tryptophan that we find in turkey. That helps, but it’s also the overeating that makes us sleepy as well. Turkey is packed with protein and will make sure you sleep through the night. Not only will this help you sleep, but you’ll remain full and won’t wake up hungry during the night.
Five Things to Avoid Before Bed Unfortunately, Alcohol
We know, it’s kind of a bummer. You’re probably also thinking “I always get sleepy after a beer or glass of wine.” The answer is yes. But while alcohol can make us feel sleepy and even help us fall asleep, it prevents us from falling into a deep sleep. If you’re looking for quality REM sleep, you must avoid having alcohol before bed. If not, you’ll most likely wake up still tired and you’ll be in for a rough next day.
Cheese Is Not Good For Sleep
Certain cheeses contain large levels of amino acid tyramine which can make us feel more alert. Believe us, we like cheese as much as everyone else, but it’s best not to eat it before bed if you’re looking for a quality night’s sleep. Some people report that they also experience odd dreams after consuming cheese. So, keep the gouda in the fridge until tomorrow.
Anything Spicy, Leave It Alone
Do you ever experience heartburn or issues with digestion after eating a spicy meal or snack? Well, you’re not alone. A lot of spicy foods are prepared using peppers. Peppers and their extracts can contain capsaicin. It’s capsaicin that makes it difficult for our bodies to regulate temperature. A lot of us cannot sleep without the fan on or the A/C turned down. Imagine what capsaicin can do to your night’s sleep. It’s better to stay away if you’re looking for that quality sleep we’ve been talking about.
Fatty Foods, Late Night Fast-food
It’s not uncommon to go out for a night on the town, have a few drinks, and get a craving for McDonald’s or Taco Bell. Unfortunately, there are two issues with this if you want to sleep well. The first problem is the alcohol that we discussed earlier and the second is the fatty foods. Fatty foods are harder for your stomach to digest. They also are likely to cause heartburn. Both of these problems make it difficult to fall asleep, stay asleep, and receive quality sleep.
Coffee and Caffeine
Okay, so this is obvious, but it is one of the biggest items to refrain from before bed. Coffee, tea, soda, etc. are all, usually, caffeinated. Caffeine is a stimulant and can remain in your system for up to ten hours and drastically impact your ability to fall asleep and the quality of sleep.
One more thing before you go. Within 30 minutes to an hour before bed, consider dimming the lights or turning them off altogether. Try to refrain from smoking or using products that contain nicotine. Nicotine, like coffee, is a stimulant. If you can follow this list of what to eat before bed and what not to eat before bed, try to make sure you turn the light down and refrain from nicotine, you’ll drift off in no time and will receive much better sleep. This could result in a better quality of life and general feelings of well-being, the next day and beyond.
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