The Best Foods and Drinks to Have Before Bedtime

Do you know nutrition affects your sleep? If you are a victim of insomnia and striving to get out of this tiring situation, your diet plan can help you. This article will provide you with complete information about the best foods and drinks to have before bed to improve your sleep quality. Trying these foods will help you get better sleep and get rid of tiresome feelings due to insomnia.

How Nutrition Impacts Your Sleep?

The answer to this question may lead you to think about late-night cravings or snacking. Researchers are still working to find out the reality of the harmful or beneficial influence of eating at night. However, the results of previous research show that consumption of certain foods or drinks before bedtime can help in improving your sleep quality along with managing your weight.

Advantages and Disadvantages Of Eating Best Foods Before Bed

As there are mixed opinions about the effects of eating before bedtime, we are listing some common advantages and disadvantages of eating before bedtime so that you can evaluate the best condition according to your requirements. 

Advantages of Best Foods Before Bed 

Weight Loss

Your body always needs energy to perform its functions smoothly even during your sleep time. Your body is in the process of recovering from the hectic activities of the previous day. Sleeping with an empty stomach will indulge your body in a lower energy state due to a lack of energy. In this situation, your body starts to retain fats and carbs instead of using them as fuel. The selection of sleep-inducing snacks containing melatonin or tryptophan near bedtime is not only good for your stomach but also gives energy to your body for recovery during the night.

Tryptophan Supplements

This is a miraculous amino acid that has the exceptional ability to increase the levels of melatonin and serotonin in your body. As your body is not able to produce tryptophan for itself naturally, you can get it only by consuming foods containing tryptophan, such as beans, eggs, and milk.

Melatonin Supplements

Sleep regulating hormone melatonin is important for regulating your circadian rhythm. Low-intensity light exposure will boost the production of melatonin while high-intensity light exposure blocks its production leading to disturbance in your sleep-wake cycle. Try to incorporate the foods that contain melatonin into your daily diet. 

Better Sleep

Sometimes overeating causes indigestion or other digestive issues but eating foods that have higher nutritional values can give you good sleep instead of indigestion. You eat more good food and feel more sleepy. Eating healthy snacks such as apples, avocado or peanut butter can help you sleep better.

Maintaining Blood Sugar Levels

Natural fresh fruits, vegetables, and nuts can help regulate your blood sugar levels. One of the major causes of fatigue and insomnia is low blood sugar levels. But remember, excessively higher levels can also disrupt your sleep. So keep it in balance for having a better sleep.

Disadvantages of Eating Before Bed

Unchecked or unhealthy eating habits can cause several health issues. Similarly, imbalanced eating near bedtime can lead to many health problems like heartburn, indigestion, slow metabolism, and difficulty sleeping.

Poor Sleep

Food has a major role in deciding your sleep quality. You must follow the instructions of a dietitian to reap complete benefits from your food because the type of food and the time of eating are two factors on which your sleep quality depends directly. Caffeine-containing foods are not suggested for eating before bed because they can keep you awake at night.

Slower Metabolism

Your body has an automatic system for controlling your weight and metabolism. At night your body’s metabolism slows down but eating at night can disturb this natural phenomenon that ends in an abrupt weight gain along with disturbed digestion and sleep.

Increase in Portion Sizes

Don’t let yourself be hungrier at night because more food consumption at night near bedtime can cause indigestion. So make sure that you will eat more meals throughout the day that may help you maintain your weight and you will stay healthy.

Heartburn, Indigestion, and Gastro-Esophageal Reflux

Gastroesophageal reflux is another condition that is caused due to eating multiple meals right before bedtime. This condition leads to indigestion and heartburn. Going to bed immediately after eating a meal will increase the risk of such diseases. Avoid going to sleep right after eating a heavy meal instead give time to your body to digest the meal so that you may have a better sleep. 

What to Eat Before Bed ?

If you’re afraid of having nightmares during sleep at night, look at your eating behavior, especially near bedtime. Best foods before bed might be helpful for you to have a much better sleep at night.

Good sleep is a surety to have many health benefits such as reduced chances of developing certain chronic diseases, increased brain health, and a boosted immune system. 

According to the sleep hygiene department, you should get a healthy sleep of approximately 8-9 hours of uninterrupted sleep each night. You can follow several strategies that can help you promote good sleep, such as making good changes in your diet, especially near bedtime eating schedule. Because there are some foods and drinks that have sleep-promoting properties. Following a well-balanced eating routine and having meals at constant times also help you promote good sleep. Here are the best foods and drinks to have before bed that can enhance your sleep quality.

Kiwi

This is a nutritious fruit having low calories. This fruit is beneficial for promoting your digestive health, lowering your cholesterol levels, and reducing inflammation. Kiwis have higher amounts of antioxidants and fibers that make them the best food to eat before bed. It affects the functioning ability of serotonin which is a chemical produced by the brain to help regulate your sleep cycle. Eating kiwis regularly can help promote better sleep. Nutritional studies show that kiwis are rich in antioxidant and anti-inflammatory agents such as vitamin C, which helps promote good sleep. However, researchers are still striving to find more evidence to prove the sleep-improving effects of kiwi.

Cherry Juice

This fruit juice has a moderate quantity of specific nutrients including potassium, phosphorus, and magnesium. It also has greater quantities of antioxidants. Its tasty taste helps promote sleep quality. It contains high amounts of melatonin that causes sleepiness and relieves insomnia. Therefore, tart cherry juice is recommended to induce sleepiness in you.

Fatty Fish

Several types of flash like mackerel, trout, tuna, and salmon are included in the best foods list that help cure insomnia. The presence of an exceptional amount of vitamin D in it makes it a unique diet for improving sleep quality. Moreover, healthy Omega-3 fatty acids are found in fatty fish which are great sources for reducing inflammation. Combining vitamin D with omega-3 fatty acids may help protect you against cardiovascular diseases and promote the cognitive function of your brain.

Walnuts

Walnuts are tree nuts rich in nutrients and contain a higher amount of healthy fats, such as omega-3 fatty acids and linoleic acid. According to a 2021 study, walnuts are considered the best source to reduce high cholesterol levels which are leading causes of heart diseases. Recent research has claimed that walnuts have the ability to improve sleep quality as they are rich in melatonin compounds. Fatty acids found in walnuts contribute to eradicating insomnia but more studies are needed to support these claims.

Almonds

Almonds contain several healthy nutrients. Eating almonds regularly can help you decrease the risks of heart disease and type 2 diabetes as well. Having several antioxidants, fiber, and monounsaturated fats ensures their ability to boost sleep quality. Almonds have magnesium and vitamin B which play an important role in maintaining good sleep hygiene. If you have insomnia, consuming magnesium in adequate amounts can help you.

In addition, almonds are also a great source of melatonin hormone which helps regulate your sleep-awake clock to prepare your body for better sleep.

Turkey

This is a delicious and highly packed protein food that is effective for your muscle strength. It also regulates your appetite with the help of healthy nutrients found in it, including selenium, phosphorus, and riboflavin. It has an adequate amount of tryptophan amino acid which accelerates the production of melatonin. Melatonin has a drowsiness effect on your brain that helps induce sleep. Advanced scientific research has claimed that protein found in turkey can contribute to promoting tiredness that makes you feel peaceful sleep.

White Rice

This is a widely used grain that is used as a staple food in many countries. Bran and germ are removed in white rice which makes them low in fiber, antioxidants, and nutrients. However, white rice contains an adequate amount of a few vitamins and minerals. They have higher amounts of carbs and fiber content that influence your sleep quality positively. Because foods with high GI (glycemic index) help improve sleepiness and treat insomnia. 

Chamomile Tea

Many health benefits are associated with this herbal tea. It is famous for having an adequate amount of antioxidants that are specialized in reducing inflammation that usually leads to chronic diseases including cardiovascular diseases and cancer. Unique properties of chamomile tea have proved it a better source for sleep quality improvement. A special antioxidant, apigenin, is found in chamomile tea and can bind to certain receptors in your brain that may improve sleepiness and improve your sleep-wake cycle. 

Passion Flower Tea

This is another herbal tea traditionally used to cure several illnesses. It is full of flavonoid antioxidants that are responsible for their effectiveness in inflammation reduction. Moreover, passion flower tea is also the best treatment option for several psychiatric disorders, including depression and anxiety.

Small studies prove that passionflower tea boosts the production of brain chemicals that work for the inhibition of stress-causing hormones like glutamate. Thus the calming characteristics of this herbal tea promote your sleep quality. Never forget to take it before bed.

Milk

Having a glass of warm milk before bed works for inducing a better sleep. Because milk contains calcium and tryptophan which are excellent for deep sleep promotion.

Goji Berry Juice

This juice is popular for its relaxing properties. Its nutrients help reduce anxiety and depression. It also works to boost your mood, improve your sleep time, and promote relaxation.

Other Foods that Promote Sleep

best foods before bed contain high amounts of healthy nutrients such as tryptophan have sleep-promoting properties. However, the research is very little in this regard. Such foods include:

Oatmeal: This is similar to rice and is high in carbs along with a bit more fiber. When consumed before bed, it induces drowsiness. Moreover, oatmeal is a rich source of melatonin.

Dairy Products: Several dairy products such as yogurt and cheese are full of tryptophan which has a special property of inducing sleepiness.

Bananas: Bananas are rich in magnesium that’s why it helps you get a good sleep.

Conclusion

Good quality sleep is essential for good health. Several foods and drinks before bed can help you improve your sleepiness. Best foods before bed, contain serotonin and melatonin which are specific brain chemicals that help in regulating your sleep. Some specific foods and drinks are known to enhance your sleep because they have antioxidants, melatonin, and magnesium. These nutrients help you fall asleep faster or stay asleep longer.

Although such foods and drinks are helpful for reaping the benefits of sleep improvements, eating immediately before going to sleep may cause severe health issues, including acid reflux. 

Therefore, trying to eat according to a set schedule may help you promote better digestion and lead to better sleep.

However, more research is needed to conclude that such foods are a great source for promoting sleep.