Here Are The Top 5 Foods To Eat Before Bed

Here Are The Top 5 Foods To Eat Before Bed

Here Are The Top 5 Foods To Eat Before Bed

Having trouble getting to sleep? Tried all of the usual tricks? While it’s true that you shouldn’t eat anything with a ton of sugar right before bed, there are a few foods that can help lull you to sleep if digested earlier in the evening.

Here’s our list of top five:

 Turkey

 If you’ve ever partaken in a post-Thanksgiving meal nap, you may be familiar with the sleep-inducing properties of a slice of turkey.

Turkey contains a chemical called L-tryptophan, which increases our brain’s production of melatonin and helps regulate sleep.This explains why after ingesting a lot of turkey, your eyes start to droop and nothing sounds better than a nice, long nap.

The good news is that you don’t have to wait until Thanksgiving to make a delicious turkey meal. A small after-dinner meal, or even cooking turkey for dinner, is a great way to make sure that your body is producing melatonin to signal to your brain that it’s time for some much needed shut-eye.

Chamomile Tea

If you’d rather avoid eating too late after dinner altogether, a cup of tea can also do the trick. The great thing about chamomile is that it contributes many of the same benefits that sleep does, like decreasing inflammation in the body and boosting the immune system.2

The chamomile herb contains an antioxidant called apigenin.3 This antioxidant creates a substance that binds to certain receptors in our brain to promote sleepiness. Many sleepy time teas also contain chamomile and are a great alternative if you’re looking for a tea to help you get started.

Bananas

If you’re looking for a snack that strikes the perfect balance between a cup of tea and a full meal, look no further than bananas. Bananas help promote sleep because they contain plenty of helpings of potassium and magnesium, both natural muscle relaxers that can help signal to your body it’s time to take it slow.4

 

Not to mention, bananas also contain carbs, which can help you get to sleep faster when you don’t know where else to turn.

Milk

Milk, like turkey, also contains the chemical tryptophan, which helps produce melatonin.5 This explains why a soothing glass of warm milk seems to do the trick in books and movies. Next time you find yourself tossing and turning, slip into the kitchen for a quick glass and rest easy.

Fish

Fish, specifically fatty fish like salmon, tuna, or trout, are another great dinner dish to serve if you’re having trouble getting to sleep. That’s because fatty fish are high in omega-3 acids, which triggers our brains to produce more serotonin, a chemical that tells us to be happy and produce melatonin.6

 Other honorable mentions include almonds or walnuts, kiwi, and even potatoes or pasta if you’re looking for a carb overload to knock you out. If you’re having trouble sleeping, try incorporating these foods into your diet to help you get to sleep faster.

 

 For a list of incredibly effective ways to get a better night sleep, click here.... 

Sources:

 

  1. https://www.healthline.com/nutrition/9-foods-to-help-you-sleep#section2
  2. https://www.ncbi.nlm.nih.gov/pubmed/25644982
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/
  4. https://www.health.com/condition/sleep/best-and-worst-foods-for-sleep
  5. https://www.sleepadvisor.org/warm-milk-sleep/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/

 

 

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