Are you tired of struggling to find the perfect bedtime snack that won’t leave you feeling bloated, restless, or guilty? You will find out the healthiest foods to eat before bed to incorporate into your daily meals.
Many people struggle with what food to eat before bed because they fear that eating too close to bedtime will disrupt their sleep or cause weight gain. Additionally, some people worry that certain foods may cause indigestion or heartburn, making it difficult to fall asleep comfortably.
Generally, it is recommended to have 7 to 9 hours of uninterrupted night sleep every day, but some struggle with it, due to poor nutrition. What you eat can improve or distort your sleep.
In addition to influencing your sleep, it can reduce or increase your risk of certain chronic diseases and the health of your brain and the immune system.
But fear not, because we’ve got you covered with a list of the healthiest foods to eat before bed! Read on to find them out.
10 Healthiest Foods to Eat Before Bed
Below are the ten healthiest foods to eat before bed to achieve optimum health. This list includes foods that will not only satisfy your cravings but also promote a peaceful and restful night’s sleep.
1. Almonds
Almonds are one of the most potent foods that boost sleep quality. Almonds are rich in a hormone called melatonin. Melatonin helps to regulate your internal clock and prepare for sleep.
Also, almonds contain a good quantity of magnesium, which induce sound sleep, especially for those with insomnia.
Additionally, studies have shown that magnesium reduces levels of cortisol, a stress hormone that interrupt sleep.
2. Dairy Products
Dairy products, such as plain yogurt, cottage cheese, and milk, are among the healthiest foods to eat before bed due to their excellent tryptophan content.
Studies have shown that when milk is paired with light exercise at night, it helps to improve sleep in older adults.
3. Oatmeal
For people finding it difficult to sleep at night, oatmeal is one of the healthiest foods to eat before bed because it is high in fiber and carbs, which have been studied and proven to induce drowsiness when consumed before bedtime. Additionally, oats are rich in melatonin.
4. Fatty fish
Fatty fish, such as mackerel, trout, salmon, and tuna, are a very healthy food to eat before bed dues to their vitamin D and fatty acid content that helps to keep the body healthy.
Studies have shown that the combination of omega-3 fatty acids and vitamin D enhances good sleep quality and improves serotonin production.
Research stated that fishes high in vitamin D had been categorized to improve sleep quality.
5. Turkey
Turkey isn’t only delicious. It is nutritious and efficient in promoting a good night’s sleep. Turkey is high in protein, riboflavin, phosphorus, and a few properties that have been shown to promote sleep quality and reduce the likelihood of waking up at night when consumed in moderate quantity.
Also, turkey contains a good amount of the amino acid tryptophan, which induces melatonin production.
6. Chamomile tea
Chamomile tea is a healthy herbal tea rich in antioxidants that reduce the inflammation linked to diseases such as heart disease and cancer.
Specifically, to promote good sleep, chamomile tea is high in an antioxidant, apigenin, that binds specific brain receptors linked to sleepiness, thereby helping to treat insomnia.
One 2011 study showed that those who consumed 270 mg of chamomile extract twice every day for 28 days experienced less nighttime wakening and slept 15 minutes faster than those who did not drink the extract.
7. Walnuts
Walnuts are one of the healthiest foods to eat before bed. Their fatty acid makeup promotes better sleep.
They are also one of the healthiest nuts to eat daily.
Also, walnuts contain alpha-linolenic acid (ALA), an omega-3 fatty acid broken down into DHA in the body. DHA increases serotonin production. Check out this study on it.
8. Passionflower tea
Passionflower tea is another healthy herbal tea that helps to promote better sleep quality.
In addition to its flavonoid antioxidant content, it contains the apigenin antioxidant that produces a calming effect that reduces sleepiness.
They are best taken at night to achieve optimum results.
9. White Rice
White rice is a widely eaten staple food in most households in most countries, including Nigeria.
White rice has a high glycemic index, measuring how food quickly increases your blood sugar. It is suggested that food with high GI, when consumed one hour before bedtime improves sleep quality.
10. Bananas
Another healthiest food to eat before bed is bananas. Banana is a rich source of sleep-promoting nutrients like tryptophan and magnesium, essential for inducing a good night’s rest.
These nutrients have been linked to improved sleep quality, muscle relaxation, and even mood regulation. Furthermore, bananas are low in calories and easy to digest, making them a great option for a late-night snack.
Conclusion
Nutrition plays a vital role in promoting good sleep. Try to incorporate any healthiest foods before bed and observe their workings in your body. You may be amazed at the change.
