What to Eat to Sleep Better at Night
You hear a lot about foods to avoid — like caffeine and sugar — to help you sleep better. If you need to stay away from certain foods, it only makes sense that others might be just what your body needs to prepare for a nice, long, restful night.
You’ve probably heard the recommendation to drink a glass of warm milk before bed. There’s good reason for this suggestion. Milk contains tryptophan, which is an amino acid. It converts into serotonin inside the body, which is a hormone that helps with sleep. You can also find this amino acid in turkey and honey.
Also a good source of serotonin, kiwi contains folate, vitamin C and vitamin E, which can help with sleep. Studies show that kiwi helps you stay asleep longer.
Foods with soy such as tofu and edamame are also good sleep inducers. A study published in Nutrition Journal showed that people who ate at least two servings a day not only slept longer, they had a better quality of sleep as well.
Bananas are another good food to snack on at bedtime. They contain a lot of potassium, but they are also rich in vitamin B6. This vitamin helps to make melatonin, which is a hormone that triggers sleep when it gets dark.
Eating fibre-rich foods can help you enjoy a more restful night. Foods like beans, bran, and quinoa can make you feel fuller. They also help you sleep better, according to a study that was published in an edition of the Journal of Clinical Sleep Medicine.
Along with adding foods to your diet to help you sleep, you want to avoid those which could hurt your night. For instance, spicy foods may cause indigestion. Chocolate is a natural stimulant, which should only be eaten earlier in the day.
It’s also a good idea to eat earlier in the evening so your body is ready for rest and much of your food has passed through the stomach before you lie down. A cup of tea and a nice massage can prepare your body for sleep by helping you relax.