Getting a good sleep is incredibly important for your health both physically and mentally, with it generally being recommended that you get between 7 and 9 hours of uninterrupted sleep each night.
There are different strategies that you can implement to help promote good sleep, you can read about these in our Tips and Tricks to help you fall asleep blog post here.
There is nothing wrong with a bedtime snack, but some foods may affect your sleep. We already know Coffee is a main culprit along with Alcohol, Energy Drinks and more (Find out the Top 11 worst foods to eat before bed here!) But here at Bedtime, we thought we would share the Top 5 Best foods to eat before bed that will help you get that uninterrupted night’s sleep that you’ve been craving!
1. White Rice
It’s been suggested that eating foods with a high GI, such as white rice, at least 1 hour before bed may help improve sleep quality. One study compared the sleep habits of 1,848 people based on their intake of rice, bread, or noodles. Higher rice intake was associated with better sleep than bread or noodles, including longer sleep duration
Not only are bananas packed with health benefits, but the magnesium, potassium, and vitamin B6 in this fruit work together to help you fall asleep quickly and rest peacefully. This means that they can help reduce muscle cramps, stress and anxiety, insomnia and also increase serotonin and melatonin production. Melatonin regulates your internal clock by causing you to feel sleepy in the evening. Without enough melatonin, it may be difficult to fall asleep. By eating a banana before bed, you ensure your body has what it needs to relax and find a good night’s sleep naturally.
Kiwis are a low-calorie and very nutritious fruit. The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects.
4. Chamomile Tea
Chamomile is one of the most popular herbal teas available! Offering a variety of health benefits and well known for its flavonoids! These are a class of antioxidants that reduce inflammation. Other than helping you sleep at night, there is some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health.
One 2011 study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less night-time wakening compared to those who didn’t drink the tea. (Ref. Article found here)
This may come as a bit of a strange one, but hear us out! Turkey is high in protein which is not only important for keeping your muscles strong but it also helps to regulate your appetite. As well as being delicious and nutritious it also contains an amino acid called tryptophan which increases the production of melatonin. Tryptophan is an amino acid that you can only get from what you eat and drink. It helps your body make serotonin (a relaxing mood hormone) which then helps your body make melatonin (a hormone that controls sleep cycles).
The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.
There are a range and variety of foods that will help you fall asleep with the assistance of nutrients and different amino acids. A general guideline to follow is picking items that have a mix of calcium, potassium, magnesium, tryptophan, and B6. Try these sleep-inducing foods in the evening and you may be surprised by how fast you fall and stay asleep.
Remember there are some foods that you want to avoid
before you sleep, such as:
- Chocolate - Onion - High Fat Foods
- Dried Fruit - Chips - And More!
If you do decide to have a midnight or late night snack, remember to protect that mattress from any crumbs or spills with a mattress protector!