We all know how important nutrition is for our overall health and wellbeing. It can impact our daily lives in a number of ways, from our strength, energy levels, and focus to our mental clarity and weight.
But did you know that what you eat during the day can also impact how well you sleep at night? That's right, the foods you consume can have a significant impact on the quality of your sleep.
Getting a good night's sleep is essential for a healthy lifestyle, and there are certain foods that can help promote better sleep.
Here are some of the best foods to eat before bed to help you get a good night's sleep:
Almonds - Almonds contain high levels of melatonin, a hormone that helps regulate the sleep cycle. They are also rich in magnesium and calcium, two minerals that aid in muscle relaxation.
Warm milk - A long-time bedtime favorite, warm milk is packed with tryptophan, a melatonin-boosting amino acid.
Bananas - Bananas contain tryptophan, magnesium, and potassium, all of which are needed to get a good night's sleep.
Yogurt - Like milk, yogurt is also rich in tryptophan and can be a great option for a pre-bedtime snack.
Poultry - Poultry is high in tryptophan, making it a great option for dinner.
Beans - The vitamin B complex in beans helps to fight stress and anxiety, two things that can affect sleep.
Eggs - Eggs are also rich in tryptophan, making them a good option for a pre-bedtime snack.
Leafy greens - Leafy greens are packed with vitamins, minerals, and fiber, including high levels of calcium.
Grapes - Grapes contain naturally occurring melatonin, which can help promote better sleep.
Oats - Oats can help you feel full and are a natural source of melatonin.
Kiwi - Kiwi is packed with sleep-promoting compounds, including melatonin, anthocyanins, flavonoids, carotenoids, potassium, magnesium, folate, and calcium.
Herbal tea - Chamomile tea is a commonly used sleep remedy because of its calming effect. It contains apigenin, a chemical compound that induces sleepiness.
Walnuts - Walnuts are packed with nutrients and compounds to aid in sleep, such as melatonin, serotonin, and magnesium.
Tart cherries - Tart cherries contain melatonin, tryptophan, potassium, and serotonin. They are also anti-inflammatory and can reduce pain.
Honey - Honey is a great natural sweetener that can also help promote better sleep. It stocks the liver with glycogen, the fuel we need to make it through the night without food. It also contains tryptophan and the natural sugars needed to carry it through the bloodstream and into the brain. Adding a teaspoon of raw honey to your chamomile tea before bed can be a great way to promote better sleep .
It's important to note that there are also certain foods you should avoid before bed. These include caffeine, chocolate, sugar, red meat, and high-fat foods. Additionally, it's best to stop eating 2-3 hours before bedtime so you can fully digest your food and avoid heartburn and indigestion.
What you eat can have a significant impact on the quality of your sleep. By incorporating some of these sleep-promoting foods into your diet, you can help promote better sleep and wake up feeling refreshed and energized.
Sweet dreams!
If you have any questions at all, please feel free to send me a message.
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