Believe it or not, what you eat before bed can make a big difference in how well you sleep. Certain foods can help you wake up feeling more refreshed and ready to tackle the day. These tasty snacks are packed with nutrients that promote relaxation and better sleep through a variety of mechanisms. Bookmark these bedtime bites to help you catch those much-needed Zs!
Chamomile Tea
There’s something about a warm cup of chamomile tea that whispers, “It’s time to relax.” Known for its gentle sedative effects, this herbal brew can soothe your nervous system and make falling asleep feel like slipping into a warm, inviting bath. Plus, it’s a cozy bedtime ritual that signals your brain to power down.
Tart Cherries
Tart cherries are a secret weapon against sleepless nights, boasting a natural source of melatonin that can help regulate your sleep cycle. This tangy fruit not only satisfies your late-night cravings but also cues your body it’s time to wind down. Perfect for those who prefer a natural approach to improving their sleep.
Try this Recipe: Night-Time Tart Cherry Gummies
Nuts
Nuts, especially almonds and walnuts, are more than a crunchy snack—they’re packed with sleep-promoting melatonin and magnesium. These bite-sized treasures do more than just keep your heart healthy, they also steady your internal clock, making it easier to fall asleep at night. A handful before bed can subtly nudge you into dreamland.
Fatty Fish
Dream of sleeping like a log? Fatty fish might just be your ticket. With their high omega-3 fatty acids and vitamin D content, they play a crucial role in serotonin production, setting the stage for dreamy wonderland. A dinner featuring salmon, sardines or halibut is an easy way to prep yourself for a good night’s sleep.
Kiwis
Kiwis might look small, but they’re mighty when it comes to sleep. These fuzzy fruits are rich in serotonin and antioxidants, which have been linked to better sleep onset, duration, and quality. Incorporating kiwis into your evening routine for a pre-bed snack will make counting sheep a thing of the past.
Tofu
Feasting on tofu or snacking on edamame before bed could be your ticket to better sleep. Rich in isoflavones, these soy-based delights have been linked to improved sleep duration and quality in studies. So why not whip up a tofu stir fry for dinner and pave the way for a restful night?
Get this Recipe: Salt and Pepper Tofu
White Rice
Surprised to see white rice on the list? It’s all about the glycemic index. Eating high-GI foods like white rice a few hours before bed could actually help you drift off faster, thanks to the spike in blood sugar and the subsequent increase in insulin, which helps tryptophan get to your brain to work its sleep-inducing magic.
Dairy Products
Remember being told to drink a glass of milk before bed? There’s wisdom in that old wives’ tale. Dairy products are rich in tryptophan and calcium, which not only help produce sleep-promoting melatonin but also improve the overall quality of your sleep. So, a nighttime snack of cheese or yogurt might be beneficial after all.
Pumpkin Seeds
Don’t underestimate the power of pumpkin seeds. Just a small serving is loaded with magnesium, zinc, and tryptophan—all of which are champions of a good night’s sleep. Magnesium, in particular, helps deactivate adrenaline, calming your body and making it easier to fall asleep.
Oatmeal
Oatmeal for dinner? Why not, especially when it’s a complex carb that helps produce melatonin, easing you into a peaceful rest. Its warm, comforting nature helps set a calm, sleepy mood. Just avoid adding too much sugar to it before bed to get the full benefits.
Bananas
Bananas are the unsung heroes of the nighttime snack world. They’re an excellent source of potassium and magnesium, both natural muscle relaxants that can help calm your nerves and improve sleep quality. Plus, their natural sweetness is a tasty treat that can satisfy late-night cravings in a healthy way. Spread some nut butter on banana slices and you have a tasty way to double down on a good night’s sleep.
Eating These 11 Foods Before Bed Could Ruin Your Sleep
Ever wonder why some nights you just can’t seem to catch those Z’s? It might have more to do with your dinner or late-night snack than you think. Here’s a heads-up on 11 foods that could be sabotaging your sleep without you even realizing it. Let’s take a look at what to skip before hitting the hay, so you can drift off easier and enjoy a deeper sleep.
Read it Here: Eating These 11 Foods Before Bed Could Ruin Your Sleep
12 Expert Tips For The Best Sleep Of Your Life
Struggling to get a good night’s sleep? Sometimes it feels like no matter what you do, restful sleep is just out of reach. But what if the secret to better sleep was right in your bedroom? With a few clever changes, you can turn your space into a sleep haven and wake up refreshed and rejuvenated every morning.
Read it Here: 12 Expert Tips For The Best Sleep Of Your Life
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Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
