Peanut butter on toast is a classic snack, and as it turns out, is great if you’re seeking a great night’s sleep. Since oatmeal is naturally high in carbs, the spike in blood sugar it can cause promotes natural drowsiness shortly after. Oatmeal isn’t just good for breakfast - it is also a great late-night treat on account of it being a natural source of melatonin. Milk may help you fall asleep faster as it boosts serotonin and promotes relaxation. Dairy: Milk & CheeseĬheese is rich in tryptophan as it is a strong source of protein, in fact, a gram of cheddar cheese contains more tryptophan than a gram of turkey! The calcium richness in milk, cheese, and other dairy products, helps the amino acid, tryptophan, do its job in making you fall asleep. They have the highest concentration of melatonin amongst the different varieties of nuts, so they’re a delicious option that’ll guarantee you sleep without interruption. Pistachios are another type of nut with plenty of health benefits, including helping you sleep better. Packed with melatonin and magnesium, they’re beneficial to those who struggle with sleep deprivation - even a handful a night makes a difference. While mixed nuts are packed with healthy fats and vitamins for a balanced diet, when it comes to foods that help you sleep, almonds are especially beneficial. It is also a well-known source of tryptophan and flavanols, which make you fall asleep faster and stay asleep longer.
Researchers at the University of Edinburgh have uncovered a link between the magnesium present in dark chocolate and consistent circadian rhythms, which are vital for a good night’s sleep. Dark Chocolateĭark chocolate, like honey, is a great healthy alternative for sugary snacks, while still encouraging better sleep. The glucose present in honey can help reverse levels of orexin, which turns down levels of alertness in the brain, without the spike of energy you experience with artificial sugars. If you have a sweet tooth that gets stronger close to bedtime, having some honey on toast or with fruit gets the job done. The chemical compounds present in sweet potatoes have been shown to help relax and lower your blood pressure. Not only do sweet potatoes make delicious snacks, but they’re also healthy and good for sleep. Rich in antioxidants and nutrients like calcium, kale can trigger melatonin production by transporting tryptophan into your brain and helps you get to sleep faster. This dark leafy green is a superfood in more ways than just one. If you’re on the lookout for some foods that might help you sleep better, the following foods make a balanced and sleep-inducing dinner or a healthy late-night snack: 1. These factors work together with your body’s circadian rhythm to regulate a healthy sleep cycle. As for alcohol, even though it makes you sleepy, it significantly disrupts your REM sleep (Rapid-eye movement sleep), which is the deepest stage of the sleep cycle.Īlternatively, some foods trigger your brain to produce more sleep-inducing hormones, such as melatonin and serotonin, which are released from the amino acid, tryptophan. It can also contribute to deteriorating sleep disorders like insomnia. Drinking caffeine at night will spike your energy levels and can make it very hard to fall asleep. Your last cup of coffee should be at least 6 hours before bed. Other things to avoid before sleeping are drinking caffeine like coffee or soda, and alcohol.
It’ll also disturb your sleep cycle and can have health risks like obesity and diabetes. Eating sugar before bed spikes your blood sugar levels and gives you a rush of energy that’ll make you awake and agitated. What Are Foods You Should Avoid Before Sleep?įatty foods that are high in carbohydrates and sugar like chips, milk chocolate, candy, or baked products should be avoided before sleep. For this reason, it is best to avoid heavy meals for at least 3 hours before sleeping to give your body enough time to digest. Rich and fatty foods can trigger indigestion that makes it difficult to get comfortable at night time. What you eat before bed makes up a good portion of having healthy sleep hygiene. Staying away from devices that emit blue light before you go to bed, avoiding midday naps, and ensuring your bed is set up to have the comfiest sleep possible are all examples of proper sleep hygiene. There are plenty of ways you can improve your sleep hygiene that’ll result in better and deeper sleep. Sleep hygiene refers to bedtime practices and habits that help as you prepare yourself for a good night’s sleep. What Are Foods You Should Avoid Before Sleep?.
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