The Best Foods To Eat Before Bed
Lesson 10 Chapter 3
One of the most comprehensive reviews of the relationship between diet and sleep was carried out by researchers in 2014.
They based their analysis on the outcomes from large sleep surveys. They found that many aspects of your diet can indeed affect your sleep. For example, people who had the least amount of sleep tended to eat the most carbohydrates and drink the least plain water. In 2018, British researchers looked at the diets of 1612 adults. They found those who slept 7-8 hours on average ate the most fruit and vegetables. Those who slept less than 7 or longer than 8 had the least amount.
Good Evening Foods And Snacks
Almonds are a type of tree nut with many health benefits
They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin (7).
Also, eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their content of healthy monounsaturated fat, fiber and antioxidants
It has been claimed that almonds may also help boost sleep quality.
This is because almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin .
Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia
Magnesium’s role in promoting sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone, cortisol, which is known to interrupt sleep.
Turkey does have a few properties that explain why some people may become tired after eating it. Most notably, it contains the amino acid tryptophan, which increases the production of the sleep-regulating hormone melatonin.
The protein in turkey may also contribute to its ability to promote tiredness. There is evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.
It is well known for its content of flavones, a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease .There is also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality. Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia
Kiwis are a low-calorie and very nutritious fruit.
One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K.
It also contains a decent amount of folate and potassium, as well as several trace minerals.
According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed. In a four-week study, 24 adults consumed two kiwi fruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime.
Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13%. The sleep-promoting effects of kiwis are thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle. It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. This is thought to be due to their role in reducing inflammation.
Walnuts may boost heart health. They have been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease
What’s more, eating walnuts has been claimed to improve sleep quality, as they are one of the best food sources of the sleep-regulating hormone melatonin.
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.
The Podfit Top Bedtime Snack List
Several other foods have sleep-promoting properties
Top Foods For Sleep
Why They Help
If you are having trouble sleeping and you are hungry late at night, these foods will not only help you sleep, they may also help you with limiting weight gain. Oats and bananas will help less than the milk and cottage cheese, but all four foods are great healthy options if sleep is an issue. It's more important to get good rest, than to worry about a few carbs at night.