An uninterrupted sleep of 7-9 hours each night is essential for the human body. Quality sleep reduces certain illnesses, fatigue and keeps you smart. This is why quality sleep is very important every night for us. There are many tips for getting quality sleep. Certain foods are one of them that are associated with feelings of drowsiness and help in getting quality sleep. So take a look at the 10 recommended foods that are best to eat before bed.
The 10 Best Foods and Drinks to Have Before Bed
10. Tart cherry
Tart cherries contain high levels of melatonin which are excellent sleep inducers. They also contain procyanidins and anthocyanins which have anti-inflammatory properties that interfere with sleep. People who drink cherry juice before sleeping has shown lower levels of kynurenine, which is linked to sleep deprivation in depressed patients. Tart cherry is most effective if pressed into juice by itself. One should take limited amounts of tart cherry juice before sleeping as it is high in sugar and can be a problem for people with diabetes.
9. Boiled Eggs
Eggs are the best diet food for weight gain and one of the best foods to eat before bed. Eggs contain tryptophan which acts as a natural sedative. A simple protein like an egg is a great substitute for high-sugar carbs like cakes and candies. Always remember to eat a high-protein bedtime snack like a boiled egg if you have trouble falling asleep. Eggs should be fully boiled or half boiled or poached and you can eat them with whole-grain bread.
Yogurt contains tryptophan, the most popular sleep aid, and is very easy to digest. It should be borne in mind that not all varieties of yogurt contain effective sleeping agents. Before going to bed, you should eat the one with the least sugar or just eat the plain version. If you really can’t eat yogurt without sugar, try using natural sweeteners like berries. When carbohydrates are added to yogurt, it removes amino acids and makes way for tryptophan. Add granola or flax seeds to yogurt, or eat it with a piece of wholemeal bread.
7. Chamomile tea
Chamomile tea comes from a daisy-like plant known for its relaxing and sleeping properties. A flavonoid called chrysin found on the plant is what makes this plant a sleep aid. Chamomile is commonly known as a light sleep inducer. Among all non-prescription sleeping pills, chamomile is one of the most recommended. It has properties that give you anti-anxiety effects. Chamomile can be consumed with lukewarm water.
Walnuts have been named “the healthiest of all nuts” and one of the best foods to eat before bed. They are high in vegetable fats and are a good source of vitamin B. Due to the high amounts of healthy fats and plant chemicals, they are known to reduce brain stress, boost the immune system which helps fight insomnia. It is also one of the best foods for controlling blood sugar. It also contains melatonin. Nuts can be eaten on their own or in salads, soups, baked goods and smoothies.
Oatmeal is one of the high protein foods and a great source of melatonin which helps regulate your sleep cycle. It also contains vitamin D which increases serotonin in your body; another great sleep enhancer. It also contains vitamin B which helps in the proper functioning of the nervous system. Vitamin B3 increases the production of tryptophan. It also contains evening and trigonelline which helps reduce anxiety and mental restlessness. Oats can be consumed with warm milk and it is suggested to buy one fortified with vitamin D as it has serotonin properties.
Honey activates sleep hormones like tryptophan which speed up the sleep process and is considered one of the best foods to eat before sleeping. It increases insulin levels which lead to serotonin and melatonin; two great sleep inducers. It also contains magnesium which is known to prevent insomnia. Organic raw honey is the recommended type because other types are processed which strips away its original properties like bee pollen and enzymes. You can drink it as it is or with a glass of warm water.
Almonds are rich in protein, niacin, calcium, magnesium and tryptophan. Almonds are commonly referred to as superfoods due to the number of nutrients they contain. Not only induce sleep, but almonds can also calm muscles and satiate hunger. It is also one of the best healthy foods for the human body. Protein is essential for restful sleep, as protein deficiency leads to low blood sugar, which makes it easier to wake up frequently during sleep. Almonds can be eaten as is or soaked in water or as a smoothie, or sprinkled over milk, salad and custard.
2. Warm milk
Milk has long been suggested as an aid for better sleep as it is one of the best foods to eat before sleeping. Milk has properties such as melatonin and tryptophan which help with sleep and relaxation. Melatonin is naturally secreted two hours before the usual bedtime. It is a natural alarm for the system. Drinking milk at this time will improve sleep. Tryptophan is an amino acid that cannot be produced naturally. It cannot be ingested. This amino acid is best known for inducing sleep. You can drink a cup of hot milk with sugar, without sugar, or go Indian style by adding Haldi and nuts.
Bananas are an excellent source of nutrients that have properties such as potassium, magnesium, vitamin B and tryptophan, which are all-natural elements to fight insomnia. If you are a gym freak, banana is best for you as it is one of the best healthy foods for bodybuilding, especially for women. A common symptom of magnesium deficiency is difficulty sleeping and frequent nighttime cramps. Potassium relaxes muscles and nerves. Bananas can be eaten as is or you can opt for a banana smoothie or a mixed fruit smoothie. It can also be stored in the refrigerator and eaten cold.