Food has an impact on your health we all know that. But it also has a great impact on your sleep quality.
The foods you choose throughout the day but especially as part of your evening routine can greatly influence how quickly you fall asleep, the quality of your sleep, and how energized you feel the next day. So, if you’re asking yourself what foods help with feeling sleepy stay with us. Here’s a detailed guide on the best foods to incorporate into your nighttime snacks to help you drift off into a peaceful slumber.
In this article, we will cover:
- How nutrition and sleep are linked.
- 12 Foods to eat before sleep for better rest.
- General food categories to eat and not eat for a good sleep.
Understanding Sleep-Inducing Foods
There are many ways your food can influence your sleep quality and quantity. Some food might just make you feel full and uncomfortable when going to bed, others might mess with your hormones, here are some of the different ways:
- Neurotransmitter Production: Foods abundant in amino acids such as tryptophan assist in generating neurotransmitters like serotonin and melatonin, which can help improve your sleep patterns.
- Muscle Relaxation: Magnesium and potassium, can help relax muscles and nerves, promoting a calmer transition to sleep.
- Blood Sugar Levels: Eating foods that stabilize blood sugar levels can prevent spikes and drops that may disrupt sleep. Complex carbohydrates and fiber-rich foods help maintain these levels throughout the night.
- Sleep Hormones: Certain foods contain nutrients that directly increase the production of sleep-promoting hormones. For example, fatty fish is rich in omega-3 fatty acids, which enhance serotonin synthesis, while tart cherry juice naturally boosts melatonin.
- Digestive Timing: Eating heavy or rich foods close to bedtime can lead to discomfort and indigestion, which disrupts sleep. Conversely, having a light nutritious snack can promote sustained sleep if timed correctly.
- Inflammation Reduction: Foods high in antioxidants and anti-inflammatory properties can improve sleep quality by reducing bodily inflammation, allowing for more restful sleep.
Here are the 12 best foods to help you sleep better.
1. Almonds
Why Almonds Are Great for Sleep: Almonds are rich in magnesium, a mineral crucial for muscle relaxation and nervous system calm. They also boost sleep-enhancing hormone production, making them a perfect pre-sleep snack and one of the best foods before bedtime.
Best Time to Eat: Snack on a handful of almonds an hour before bed to allow your body to absorb their benefits as you wind down.
2. Turkey
Why Turkey Promotes Sleep: This lean protein is famous for its high levels of tryptophan, an amino acid that the body converts into serotonin and then melatonin, which regulate sleep.
Best Time to Eat: Enjoy a turkey sandwich or a few slices for your dinner, ideally 2-3 hours before bed to optimize digestion and effectiveness.
3. Chamomile Tea
Why It’s a Sleep Superstar: Chamomile tea contains antioxidants like apigenin, which binds to receptors in your brain that promote sleepiness and decrease insomnia.
Best Time to Eat: Drink a warm cup of chamomile tea 30 minutes before bed to begin feeling its calming effects.
4. Kiwi
Why Kiwi Works for Better Sleep: Kiwis are a nutrient powerhouse with high levels of serotonin, which helps regulate sleep. They’re also packed with antioxidants, which can reduce inflammation and aid overall sleep quality.
Best Time to Eat: Eating 1-2 kiwis an hour before bed can provide the best effects for sleeping faster and more soundly.
5. Tart Cherry Juice
Why It’s Beneficial Before Bed: This juice is one of the few substantial natural sources of melatonin, and studies have shown that it can help increase both sleep quality and duration.
Best Time to Eat: A glass of tart cherry juice about an hour before bed can set the stage for a good night’s sleep.
6. Fatty Fish
Why It Helps You Sleep: Fatty fish like salmon and tuna are loaded with omega-3 fatty acids and vitamin D, both of which have been shown to increase the production of serotonin, enhancing sleep quality.
Best Time to Eat: Plan a fatty fish dinner a few hours before bedtime to give your body time to absorb the nutrients effectively.
7. Walnuts
Why They’re Good for Sleep: Walnuts not only contain melatonin but also essential fatty acids that contribute to the synthesis of this sleep-regulating hormone.
Best Time to Eat: Incorporate walnuts into your evening snack routine an hour before bedtime for their sleep-promoting effects.
8. Passionflower Tea
Why It’s a Good Nighttime Choice: Similar to chamomile, passionflower increases levels of GABA, a neurotransmitter that reduces brain activity, helping you relax and improve your sleep quality.
Best Time to Eat: Enjoy a cup of passionflower tea an hour before bed to maximize its sleep-inducing benefits.
9. White Rice
Why White Rice Aids Sleep: Its high glycemic index can significantly shorten the time it takes to fall asleep, particularly if eaten a few hours before bed.
Best Time to Eat: Include white rice in your dinner menu, but make sure to consume it at least three hours before you plan to sleep, to avoid digestive issues and optimize its sleep-promoting properties.
10. Bananas
Why Bananas Are Great Before Bed: They are an excellent source of potassium and magnesium, which help relax muscles and nerves. Bananas also contain tryptophan and are a good source of carbohydrates, aiding in quicker sleep onset.
Best Time to Eat: A banana is ideal as a part of your pre-bedtime snack, roughly an hour before you head to sleep.
11. Oatmeal
Oatmeal serves up a comforting blend of carbs and nutrients, including phosphorus, magnesium, and calcium, which can help your brain utilize tryptophan to manufacture melatonin.
Best Time to Eat: A small bowl of warm oatmeal makes for a great late-night snack, ideally about an hour before sleep.
12. Yogurt
Calcium in yogurt helps reduce stress and stabilize nerve fibers, including those in the brain. It’s also a good source of protein that can keep hunger pangs at bay through the night. My personal favorite food as a night snack before bedtime.
Best Time to Eat: Enjoy a small bowl of yogurt as part of your evening snack, perhaps with a sprinkle of almonds or walnuts.
General food categories to eat and not eat for a good sleep.
Foods to Eat for Good Sleep:
- Magnesium-rich foods: Nuts, seeds, leafy greens, and whole grains help relax muscles and nerves.
- Calcium-containing foods: Dairy products and leafy greens aid in the production of sleep hormones.
- Foods high in tryptophan: Turkey, chicken, eggs, and dairy enhance melatonin production.
- Complex carbohydrates: Whole grains, legumes, and vegetables help increase serotonin levels, aiding in sleep.
Foods to Avoid for Good Sleep:
- Heavy or rich foods: Foods high in fat can disrupt sleep by causing indigestion.
- Spicy foods: Can lead to discomfort and heartburn, disrupting sleep.
- Sugary snacks and desserts: Can cause blood sugar levels to spike and crash, affecting your sleep cycle.
- Caffeine and alcohol: Both can interfere with your ability to fall asleep and the quality of your sleep.
Here is our detailed article about foods which can disrupt your sleep.
Of course, you don’t have to eat all those foods in one day and exactly at the time suggested. But those are the best foods to sleep better or just the best ones for a night snack if you can’t avoid having one.
