Health experts may always argue about the benefits of dairy or the ideal time to exercise, but everybody seem to agree on the fact that sleep is extremely important. A good night’s sleep is associated with lots of benefits, including clarity of thoughts, enhanced mood, and quick reflexes to name a few. If you are not getting enough sleep, you are most likely to suffer from many consequences, such as increased appetite, growth and development issues, and impaired immune system.
The food that you eat before hitting the sack has a serious impact on the quality of your sleep.
To help you get a better sleep experience, we have listed down the things that you should and should not eat before sleep.
Tryptophan is an amino acid present in a wide variety of food, including turkey and other poultry. It reduces the serotonin level in your bloodstream, thus help in promoting sleep. Low levels of tryptophan can result in serotonin deficiency. Serotonin is a hormone that plays a crucial role in regulating the circadian rhythm and sleep patterns. Therefore, eating turkey, soy beans, and pumpkins seeds- food items rich in tryptophan will improve your sleep.
- Whole grains
Bread, crackers, rice, and pasta mixed in with protein sources such as turkey, eggs, and low-fat dairy is perfect combination if you want to sleep well. Carbs help in the absorption of tryptophan-rich foods in the brain.
Cherries are great natural sources of melatonin- a hormone produced by the body that function as a sleeping aid. Cherry juice blends help adults who suffer from insomnia.
Food items that are rich in magnesium such as avocado and leafy greens will help you fall asleep faster and better. Magnesium has a positive effect on sleep quality as well as the length of time for sleep.
- Skip Caffeine
This is not surprising at all. A good night’s sleep can only be achieved by following a specific diet formula. As much as you can, try to avoid food items and beverages that contain caffeine before bedtime. Try to avoid not only coffee but also energy drinks, carbonated beverages, and tea.
- Reduce Alcohol Intake
A glass or two of red wine may seem to help inducing sleep, but it may also interrupt your sleep in the middle of the night. Cut back on alcohol and limit your intake to one glass only.
- Say NO to Fatty Foods
Ice cream, bacon, cake, and all other delicious meals should be avoided before sleeping at all cost. Junk foods, fried foods, and ice cream should never become a part of your midnight snack. This is due to the fact that fat is hard to digest and will keep the body awake and restless throughout the digestion process.
What to eat!
To prepare you for sleep, it is always best to avoid eating big meals a few hours before bedtime. If you ate later dinner, make sure the portions are smaller than what you’re used to eating. Make sure to use a bowl instead to make sure that the portions are smaller and easier to digest.
Snacks that are ideal prior to sleeping time are:
- low-fat milk
- whole grain cereal
- natural peanut butter
- whole grain bread
- plain popcorn
Never sacrifice a night of quality sleep to a delicious but unhealthy late night snack. A warm glass of milk with a few crackers is more than enough to satiate hunger and will make it easier for you to sleep at night.