Eating certain foods before bedtime might have a few benefits.
About 70 percent of the human population suffers from sleeping problems, and eating before bed is one of the main reasons keeping them awake. Known for causing insomnia and weight gain, bedtime snacks should be avoided in the late hours, even if you are hungry.
Food and sleep: 6 tips for better sleep
Below are six tips to help you sleep and rest better at night:
- Avoid eating heavy meals within four hours before going to bed.
- Try not to eat or drink anything that has caffeine post noon.
- Try to eat not too little or not too much in case you wake up hungry.
- Avoid consuming too much protein before bed.
- Do not sleep immediately after eating.
- Avoid exercising before sleeping time.
10 snacks that can help you sleep better
Recent studies report that eating certain foods before bedtime might have a few benefits. The following are some of the many bedtime snacks that may help you with falling asleep as supported by research.
- Almonds: Having six to eight almonds at bedtime can promote sleep. Almonds contain tryptophan, which is an amino acid essential in sleep physiology. Additionally, almonds contain fiber that helps soothe hunger pangs.
- Figs: Figs carry a concentrated mix of potassium, magnesium, calcium, and iron, which can assist with blood flow and muscle contraction. These components play a key role when it comes to falling asleep. Studies conducted on the elderly report that participants who took magnesium had an increase in effective sleep time.
- Oatmeal: Hot or cold oats could help prepare your body for sleep and keep you full all through the night. Oats contain magnesium that helps relax muscles. It is wise to consider making oats with dried fruits for a simple and easy evening snack choice.
- Lettuce: Although lettuce may not seem like the most thrilling sleep time nibble, it's an effective choice for a good night's sleep. Lettuce contains a phytonutrient called lactucarium that increases sleep and aids in relaxation.
- Yogurt: Yogurt is rich in calcium, and according to research, including calcium in your eating regimen can help you fall asleep easier and prompt more restorative sleep. Yogurt additionally contains protein, vitamin B6, vitamin B12, and magnesium, which can all add to sounder sleep. Furthermore, yogurt contains gamma-aminobutyric acid, a key neurotransmitter that helps relax and prepare the body for better sleep. Make sure your yogurt is low in fat and unsweetened for maximum benefits.
- Honey: On the off chance that you have a sweet tooth, a honey-coated tidbit may be what you need. Honey contains glucose that can assist with reverse orexin levels, a neurotransmitter that makes you more alert. You can drizzle honey on some almonds and walnuts for a tasty snack.
- Tofu: Tofu is rich in protein, calcium, and isoflavone, a type of phytoestrogen that can help increase levels of serotonin. Studies report that grown-ups who eat at least two soy servings sleep longer and experience better sleep quality.
- Dark chocolate: Research conducted at the University of Edinburgh found that the magnesium present in dark chocolate can assist an individual with sleeping better by maintaining and keeping a check on their circadian rhythm.
- Fruit: Fruits are loaded with various nutrients and minerals. Eating specific fruits before bed may likewise help you with resting better. A study discovered that eating pineapple, oranges, and bananas increased melatonin levels in the body about two hours after the intake. Kiwis have some sleep-inducing properties, and participants in the study were found to fall asleep quicker, rest for longer, and experience better sleep quality. Tart cherries increase sleep quality and reduce symptoms of insomnia (sleep deprivation).
- Bananas: When it comes to fruits, bananas are hard to omit. They contain enough sweetness, fiber, and chemicals to put you to sleep and curb your hunger.
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Medically Reviewed on 5/20/2022
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