The best foods for a restful sleep: What you should eat before going to bed
A good night's sleep is crucial to our wellbeing, and eating right can have a big impact on how well we sleep. If you're struggling to wind down at night or stay asleep, it can be helpful to review your eating habits before bed. Here are some of the best foods to eat before bed to improve your sleep quality.
1. Cherries: Natural source of melatonin
Cherries, especially tart cherries, are one of the few natural sources of melatonin, a hormone that regulates the sleep-wake cycle. Eating fresh cherries or cherry juice in the evening can help increase melatonin production in the body and promote sleep.
2. Bananas: Rich in magnesium and potassium
Bananas are an excellent source of magnesium and potassium, two minerals that relax muscles and prepare the body for sleep. Bananas also contain tryptophan, an amino acid that the body converts into serotonin and ultimately melatonin.
3. Almonds: A Nutrient-Rich Snack
Almonds are rich in magnesium, which can improve sleep quality, especially in people with insomnia. A handful of almonds in the evening can help relax the body and reduce the time it takes to fall asleep.
4. Oatmeal: A comforting dinner
Oatmeal contains complex carbohydrates that gently raise insulin levels and promote the absorption of tryptophan into the brain. It is also a good source of melatonin, making it an ideal choice for a light dinner.
5. Oily fish: Omega-3 fatty acids and vitamin D
Oily fish like salmon, tuna and mackerel are rich in omega-3 fatty acids and vitamin D, both of which can help increase serotonin production in the brain. Serotonin is important for regulating the sleep-wake cycle and promotes deeper sleep.
6. Chamomile tea: A calming drink
Chamomile tea has long been known for its calming effects. It contains apigenin, an antioxidant that binds to certain receptors in the brain, making it easier to fall asleep. A cup of chamomile tea before bed can help calm the mind and promote sleep.
Conclusion
Your diet plays a key role in the quality of your sleep. By incorporating these sleep-promoting foods into your evening routine, you can improve your sleep quality and wake up more rested. On the other hand, avoid heavy, fatty and sugary meals shortly before bedtime to optimally prepare your body for a good night's rest.