Rest & Relaxation
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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

​​​​Turkey

​​​​​​Chamomile Tea

​​​​​​​​Kiwi

​​​​​​​​​​Walnuts

​Fatty Fish

T​he Podfit Top Bedtime Snack List

Several other foods have sleep-promoting properties

​Top Foods For Sleep

  • Milk:  A source of tryptophan, milk has been shown to improve sleep in the elderly, especially when taken along with melatonin and paired with exercise.
  • Bananas: They contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep.
  • Oatmeal: High in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.
  • Cottage cheese: Contains a significant amount of casein, which is a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed.

​Why They Help

  • ​They are low GI foods:  It's better to eat food which is low on the Glycaemic index before bed. This is because high GI food will raise the blood sugar faster, when it’s preferable to keep your blood sugar stable.​
  • They are high in Melatonin:  Melatonin is a hormone which plays an important part in sleep through helping to regulate your body clock. It’s produced naturally in the body.  Melatonin has been reported to improve sleep efficiency and it was found that eating melatonin-rich foods assist sleep.
  • ​They contain tryptophan:  Food containing the amino acid tryptophan are worth adding to the diet. Tryptophan is used by the body to make serotonin which is then used to make melatonin, which control mood and sleep.
  • They contain calcium:  Food containing calcium might help you sleep because a lack of calcium can show up as a factor involved in stress and not being able to relax.

Conclusion:

​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.

Pen