If you're having trouble sleeping, there are certain foods you should eat before you hit the sack. Here are some great choices: Banana, Pistachios, Figs, and Oatmeal. Also try to avoid caffeine, alcohol, and sugar. Bananas can keep your muscles relaxed and promote a good night's sleep. Bananas are also excellent for you in general.
There are many reasons to eat oatmeal before bed, but there are also many drawbacks to eating high-fiber food before you go to sleep. Fiber-rich foods can cause cramps and gas during the night. Additionally, high-fiber foods do not contain enough water, which is a big problem for those who are trying to get a good night's sleep. Fortunately, there are ways to make oatmeal a healthy choice before bed.
Bananas are an ideal snack before bed. They contain tryptophan, an essential amino acid that helps the body produce the sleep hormones serotonin and melatonin. They can be found in a variety of foods, including bananas, oats, cheese, and nuts. Ideally, try to eat no-sugar nut butter. You can add cinnamon for flavor and an anti-inflammatory effect.
Despite their small size, pistachios are one of the best foods to eat before bed for better sleep. This nutritious nut contains a high amount of magnesium, vitamin B6, and protein, which are key components of a good night's sleep. Moreover, they contain melatonin, a hormone that helps regulate the body's sleep-wake cycle and induce sleep.
Figs are known to be beneficial for our bodies and are an excellent choice for dinner before going to bed. Especially when combined with milk, figs can provide double the benefits! Dried figs contain more antioxidants than fresh ones and 2.9 grams of dietary fiber. Adding saffron threads to the milk can further boost the benefits. Aside from their nutritional value, figs also satisfy your craving for a sweet dessert.
Avocados Contain Melatonin
Avocados are a rich source of the sleep-inducing hormone melatonin. Tryptophan, an amino acid found in many foods, is also an important ingredient in the body's recipe for serotonin, which is converted to melatonin in the brain. Turkey is especially high in tryptophan. Tryptophan requires carbohydrates, so it's best to consume it as part of a meal before bedtime.
Nuts Contain Melatonin
A popular nut is walnut, which has the highest concentration of the natural hormone melatonin per ounce. This hormone is vital for regulating your circadian rhythm and your sleep. Nuts are also a nutritious snack, since they contain omega-3 fatty acids and more than 19 vitamins and minerals. In addition to their nutritional value, walnuts are good sources of protein and carbs. Eating them before bed can help you sleep better.
Fish is a Good Source of Serotonin
Fatty fish, like salmon, is a great source of serotonin. Consuming three or more servings of salmon per week is associated with improved daytime functioning and better sleep at night. Fatty fish is also an excellent source of vitamin D, an essential nutrient for the production of serotonin. Fish consumption is particularly beneficial during the winter months, when vitamin D levels are lower.
A study published in the Journal of Sleep Research found that eating two and a half cups of white rice before bedtime helped people fall asleep faster and deeper. While this food is low in nutrients, it contains a lot of carbohydrates, which may be beneficial in promoting sleep. The glycemic index of white rice is high, which means that it will spike your blood sugar, which may be beneficial for sleep.
If you're looking for ways to improve your sleep, eating certain foods before bed may help. There are a few best foods to eat before bed that can promote better sleep. Try incorporating some of these into your evening routine and see if they make a difference in the quality of your slumber.