Brianna Elliott RD writes:

“Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system. It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough. There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties.

Here are the nine best foods and drinks you can have before bed to enhance your quality of sleep.

Almonds

Almonds are a source of melatonin and the sleep-enhancing mineral magnesium, two properties that may make them a great food to eat before bed.

Turkey

Turkey may be a great food to eat before bed due to its high amounts of protein and tryptophan, both of which may induce tiredness.

Chamomile Tea

Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.

Kiwi

Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

Tart Cherry Juice

Tart cherry juice contains the sleep-promoting hormone melatonin and may help induce a good night’s sleep.

Fatty Fish

Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.

Walnuts

Walnuts have a few properties that may promote better sleep. For instance, they’re a great source of melatonin and healthy fats.

Passionflower Tea

Passionflower tea contains apigenin and has the ability to increase gamma aminobutyric acid (GABA) production. This may influence sleep.

White Rice

White rice may be beneficial to eat before bed due to its high glycemic index (GI). A high GI may promote better sleep.Several other foods and drinks have sleep-promoting properties.
Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise.
Bananas: Banana peels contain tryptophan and the fruit itself is a modest source of magnesium. Both of these properties may help you get a good night’s sleep.
Oatmeal: Similar to rice, oatmeal is high in carbs with a bit more fibre and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.

The bottom line
Getting enough sleep is very important for your health.
Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.
Some foods and drinks contain high amounts of specific antioxidants and nutrients, such as magnesium and melatonin, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.
To reap the benefits of sleep-enhancing foods and drinks, it may be best to consume them 2–3 hours before bed. Eating immediately before going to sleep may cause digestive issues, such as acid reflux.
Overall, more research is necessary to conclude the specific role that foods and drinks have in promoting sleep, but their known effects are very promising.”
The above words are just a snippet from Brianna’s original article, which can be seen in full with all information and research links here

Related Posts

Bedtime Teas That May Help You Sleep – see here
Drinks That May Help You Sleep Better – see here

Dear reader, this blog offers a wide variety of articles/recipes/food ideas, and not all may be suitable for you. If you have any food likes / dislikes, allergies, or underlying health issues these must always be taken into account.

For instance if you are a diabetic it may not be wise to eat white rice, bananas or oatmeal as these foods can raise blood sugar levels. If you are diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.


All the best Jan

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