One of the toughest choices to make when you're getting ready for bed? What to eat. This article explores how food can affect your sleep, and what's the most beneficial for your body to help you get a good night's rest.
How does food affect our sleep?
When it comes to bedtime, what you eat - and when you eat - can either help or hinder a good night’s sleep. Eating too close to bedtime can lead to indigestion and discomfort, making it difficult to fall asleep. On the other hand, going to bed hungry can also keep you up as your stomach growls throughout the night. So, what should you eat before bed?
There are a few key things to keep in mind when choosing foods for better sleep. First, aim for a light evening meal or snack that is easy to digest. Second, avoid foods that are high in sugar or fat, as these can lead to an energy crash later on. And lastly, try to include some source of protein in your bedtime snack, as this will help stabilise blood sugar levels overnight.
Oats are a great source of fibre, which can help you feel fuller for longer and prevent those middle-of-the-night cravings. Oats are also a good source of protein and complex carbohydrates, which can help stabilise blood sugar levels and give you sustained energy throughout the night.
Tart cherries are one of the best sources of melatonin, which is a hormone that helps regulate sleep. They also contain a good amount of tryptophan and anthocyanins, both of which also help you get a good night's rest. They can be eaten fresh, frozen, or dried. They are one of the main ingredients in our Sleepee natural sleep supplement.
A turkey sandwich on whole wheat bread is a great option for good sleep because it is high in protein and low in fat. Additionally, turkey contains tryptophan, which has been shown to promote sleep.
Milk and Dairy
Dairy products are rich in tryptophan, an amino acid that is used by the body to produce serotonin. Serotonin is a neurotransmitter that plays a role in regulating mood and sleep. Dairy products also contain calcium, which has been shown to promote sleep.
A glass of warm milk before bed can help you drift off to sleep. If you're lactose intolerant, there are many dairy-free alternatives available, such as soy milk or almond milk. You can also get your fix from yoghurt, cheese, or cottage cheese.
There are plenty of foods that can help you get a good night's sleep, but one of the best is oily fish. Oily fish like salmon, tuna, and sardines are rich in omega-3 fatty acids, which have been shown to improve sleep quality. They also contain high levels of vitamin D, which is important for maintaining a healthy sleep cycle. So if you're looking for a food that will help you sleep better, look no further than oily fish!
If you're looking for a bedtime snack that will help you sleep, look no further than almonds. These little nuts are packed with magnesium, which is known to help relax muscles and promote sleep. Eat a handful of almonds before bed, and you'll be promoting a good night's rest.
Other foods that help you sleep:
There are a few other foods that can help you sleep, in addition to the ones already mentioned:
Walnuts: Walnuts are rich in tryptophan, which helps your body produce serotonin, a hormone that promotes relaxation.
Chamomile tea: Chamomile tea contains apigenin, an antioxidant that has sedative effects.
Honey: Honey contains glucose, which helps raise your blood sugar levels and promote drowsiness.
Foods to avoid:
- Spicy food
- Dark chocolate
- Fizzy drinks
- Citrus fruits
Being mindful of what you eat, especially in the hours leading up to hitting the sack, can really support you in your journey to better sleep. We all react differently to food though, so pay attention to how specific foods affect your sleep and keep a note of it in a sleep diary.