When hunger strikes, we don't always have control. When this occurs, we should only consume foods to eat before bed, satisfying our appetites while promoting better sleep. A warm glass of milk isn't the only thing that can send you down the rabbit hole, but it's still on the list.
There are a variety of reasons why you might be hungry before going to bed. Maybe dinner wasn't quite right. Perhaps food is a source of solace during times of stress or anxiety. Whatever brought you here, you may recall advice against eating the good foods to eat before bed and being tempted to sleep hungry.
However, if your body indicates that it requires food, pay attention to it. Furthermore, studies show that eating nutrient-dense foods late at night can help heart health and muscle recovery after exercise. It's all about eating foods that promote restful sleep and eating that late-night snack with awareness.
The worst & good foods to eat before bed
- Certain foods can help you sleep better while also satisfying your hunger.
- Avoid heavy meals, as well as foods and beverages containing caffeine.
- When you sit for a nighttime foods to eat before bed, practice mindful eating.
When mealtime and bedtime collide, it's a recipe for disaster.
It's even more important to bring awareness to each activity when you add eating to your nighttime routine. We recommend developing sleep hygiene habits as you wind down for the night after the foods to eat before bed.
It may entail sticking to a regular sleep schedule and refraining from using your phone before bed. It also entails considering the foods to eat before bed and when you eat them. If you're going to bed in less than 2 hours, skip the heavy meal and choose a healthy snack.
Many foods will not interfere with your sleep, and some may even help you sleep better. Remember to practice mindful eating before you dig in foods to eat before bed. Concentrate on the food before you, savoring the flavors, aromas, and textures. There will be no self-judgment, just a moment to be present as you provide your body with what it requires to eat before sleep.
Keep an eye out for these essential nutrients
So you're ready to satisfy your hunger. So, what's next? According to most nutritionists and sleep specialists, some foods are better than others. Certain foods contain ingredients that help us sleep better, while others can have the opposite effect, causing a restless night.
When thinking about the good foods to eat before bed, look for snacks high in tryptophan, an amino acid that helps your body regulate sleep and mood. And magnesium is an essential mineral with many health benefits, allowing you to sleep more profoundly and soundly. Both tryptophan and magnesium aid in producing and regulating melatonin, a hormone essential to our sleep-wake cycle and aids in preparing our bodies for sleep.
Let's begin with the best and worst foods to eat before bed
The good foods to eat before bed:
Cherries are good foods to eat before bed, particularly the tart Montmorency variety, a natural melatonin source. According to studies, the fruit can help you sleep for more extended periods and improve your sleep quality.
Almonds are another high-melatonin on the list of good foods to eat before bed. Melatonin is a hormone that reminds your body about its sleep time.
Chickpeas, a natural source of all those sleep-inducing vitamins and minerals, including tryptophan and vitamin B6, are used to make hummus. Hence, it becomes good foods to eat before bed.
Bananas are high in magnesium and have been shown to boost melatonin levels, and it's an excellent eat before sleep food item. They're also a good source of carbohydrates, so this peel-and-eat snack is a good option for a late-night snack.
It's time to stop feeling bad about watching Netflix and eating a tub of popcorn. This complex carbohydrate can help you fall asleep more quickly. Please keep it simple (no butter or sauces), and don't eat the entire bowl yourself to eat before sleep.
- Cottage Cheese
Are you sick of yogurt? You can mix things with a cup of tryptophan and casein-rich cottage cheese. Casein protein is a slow-acting milk protein that helps to keep you full. A cup of cottage cheese can help you stick to your diet while still allowing you to get a good night's sleep, and it's best to eat before sleep.
- Toast with Nut Butter
Walnuts are well-known for being a good source of healthy fats, but they also contain a lot of melatonin which can help you get a better night's sleep as it is a good food to eat before sleep.
Figs are another high-potassium, high-magnesium food. These minerals, along with calcium and iron, help promote blood flow and prevent muscle contractions, making it easier to fall asleep.
Turkey is often recommended as one of the good foods to eat before bed because it is one of the most well-known sources of tryptophan (as anyone who has nodded off after a big Thanksgiving dinner can attest). If a serving of fruit or nuts isn't enough, a simple turkey sandwich might be the answer.
Another good source of tryptophan is yogurt to eat before sleep. Avoid the sugary, flavored yogurts as a late-night snack and instead opt for a cup of plain yogurt. Better yet, choose Greek yogurt, which has more protein and less fat and carbs.
Pistachios are high in melatonin, vitamin B6, and magnesium, all necessary nutrients for a good night's sleep.
A warm bowl of oatmeal has a soothing quality to it. Maybe it's the high tryptophan and Vitamin B content!
- Whole grains Crackers
Snack on whole-grain crackers if you don't want to get too full before bed. These are high in complex carbohydrates, which help keep blood sugar levels stable throughout the night and the healthy foods to eat before sleep.
According to a study, participants who eat before sleep fell asleep 42 percent faster than those who ate nothing. These participants ate kiwi. It is thought possible because of the fruit's high serotonin content. Kiwi also contains folate, which is said to help with insomnia and other sleep disorders.
Another food to eat before sleep that insomniacs should consume is this. Tryptophan, folate, magnesium, and vitamin B are all abundant in spinach.
3 Drinks That Can Assist You In Falling Asleep
Are you not a big snacker? Here are three drinks to help you unwind:
- Tea with Herbs
Chamomile tea, in particular, has a calming effect on the body. It's been used to calm nerves and settle an upset stomach for centuries.
- Juice from Goji Berries
Goji berries were found to reduce depression and anxiety symptoms in rats in a 2016 study. Goji berry juice has been shown to improve mood, relaxation, and sleep time in humans.
It's a drink, after all. However, we couldn't end this list without mentioning this time-honored pre-bed ritual. The advantages are real, with tryptophan and calcium both assisting us in getting a better night's sleep. Are you a vegetarian or vegan? For similar benefits, look for calcium-rich non-dairy milk.
Foods that we should avoid before going to bed
- Citrus fruits
You should consume citrus fruits early in the day as they can cause indigestion. Due to this, it may be difficult for you to fall asleep.
- Spicy Foods
Spicy foods are among the worst foods to eat before sleep because they are difficult to digest and cause heartburn, making it difficult to lie down and relax. If it's close to bedtime, skip the hot sauce if you have a turkey sandwich.
Many of us prefer chocolate as a dessert, but its caffeine content is not the best thing to eat before sleep. Consider this an excellent reason to skip breakfast in favor of chocolate.
- Fried foods
A late-night burger and fries might be your ideal food to eat before sleep, but a heavy meal of fried foods and all fried options is best avoided.
While a nightcap may make you sleepy at first, it has other plans for you. Even one glass of wine can degrade the quality of your sleep, resulting in a restless night and fatigue the next day.
Energy drinks, coffee, and, as previously mentioned, chocolate can all keep us up way past our bedtimes, disrupting our sleep.
Also Read: Is Caffeine Helpful in Weight Loss?
Don't Forget About Nutrition
What you eat not only affects how you feel throughout the day but can also help you sleep better at night. Choose foods high in sleep-inducing vitamins, minerals, and nutrients, and you'll be well on your way to having some sweet dreams.
You can consume these best foods to eat before bed. Some of these are also good foods to eat before bed for weight lose.
Authored By : Poorvi Chhajer
About Author : Poorvi is a psychology graduate with a knack for writing and belief in ayurveda.