There is such a thing as foods and drinks that can aid better sleep, just as there are those that you want to avoid before heading off to bed at night or you run the risk of not drifting off as peacefully as you’d wish.
You must think about the obvious bad choices such as artificial sugar and empty carbohydrates. This will give your body a window of opportunity to process all of the nutrients consumed of the course of the day before your bedtime.
At night-time, you should be considering consuming a number of minerals that will effectively help you sleep with more ease and added quality.
They should feature magnesium and potassium, and while you can opt for supplements such as zinc and magnesium before bed to ensure you get your quota, eating and drinking things that offer these minerals will be more suited to a healthy lifestyle.
You ideally want to have tryptophan present in your system as this amino acid is the main precursor behind the production of melatonin and serotonin otherwise known as your ‘sleep hormones.’
What’s In A Sleep-Friendly Meal?
Experts who’ve been working on the subject has found that, in the early stages of the topic, researches have given informed us that a sleep-friendly dinner needs to consist of the following:
- Have rich nutrients
- Offer variety
- Needs to be easily digestible
- Does not make you stimulated
- Isn’t too big or too small
- Should be lean
- Provides balance
You can now use this to guide you in a better direction when thinking about what foods and drinks you are going to plan into your nightly routine. The great news here is that there’s a massive variety on offer that is positively bursting with taste bud-tantalising options, and all will help you seamlessly pass from being awake to the Land of Nod before you know it!
You might be worried, and thinking about whether you should be chowing down pre-sleep, but there’s an informative article we recommend ‘Should You Eat Just Before Bed? – All The Risks Explained’, which can give you the answer you’re looking for on this.
So, let’s take a look at some of the foods you can reach for followed by some sleep-inducing drinks too…
A host of fruits can provide you with a rich source of nutrition and melatonin that can assist in helping you to fall asleep faster and not wake up so often during the night. For instance, whole tart cherries contain plenty of melatonin, with pineapples, bananas and oranges also super sources too.
If you’re struggling with a case of insomnia, then eating two kiwis in the leadup to bed are known to boost your sleep duration by as much as an hour a month. You can consider eating some additional fruits and vegetables that give you a wealth of antioxidants that have the ability to counteract the oxidative stress triggered by a sleep disorder. These include:
We mentioned earlier about not eating what is known as empty carbs and this includes foods like refined pasta, white bread and sugary, baked goods because they can lower serotonin levels and spoil sleep.
Opt for whole grains such as oatmeal, popcorn, whole-wheat crackers and nut butter instead, as these are rich in complex carbs that are good as bedtime choices.
If you like nuts, then great because they are a fine source of heart-healthy fats. Choosing nuts like walnuts and almonds, in particular, have melatonin, in them. This means you’ll get better-regulated sleep/wake cycles on a consistent basis.
Additionally, eating these types of nuts can give your blood levels a boost of melatonin, which can aid in more peaceful sleep.
Choose To Be Cheesy
We’re not talking about a slab of mozzarella here, we’re focusing more on the lean protein and high tryptophan content that cottage cheese has.
You can mix this up (and possibly make it more appealing) by adding some raspberries to the cheese as they’re solid sources of melatonin.
If you’ve never tried herbal drinks before then you are missing out! The first one we’re looking at here is valerian. It’s known for being a natural remedy, long-established the world over to actively treat anxiety and insomnia.
Sip on some valerian at night and enjoy how it promotes some well-deserved feelings of relaxation and tranquillity.
The second of our sleep-healthy beverages is chamomile. The health welfares of this tipple are positively superb! If you’re feeling a little jittery, it will help to calm your nerves, as well as relax muscles and reduce feelings of anxiety.
As if that wasn’t enough, chamomile may improve digestion and lower the chances of experiencing headaches.
Try these foods and drinks out and see how your sleep improves!