Did you know that the kind of foods you eat before bed could affect the quality of your night’s sleep? Certain types of foods affect the brain chemistry, causing sleeplessness. These sleep stealers have to be avoided at all cost a few hours before retiring at night for better sleep. Consequently, some types of foods promote better sleep! Know which are the best and worst foods to eat before bed by reading below:
Best Foods to Eat before Bed
Certain types of complex carbohydrates-rich foods contain tryptophan, which promotes better sleep. Foods made from unrefined flour, like brown rice, brown pasta, or wheat bread, are the richest sources of tryptophan. When this nutrient is absorbed by the brain, tryptophan triggers sleepiness, promoting a more restful night’s sleep. According to a study published in the American Journal of Clinical Nutrition, consuming tryptophan-rich foods like Jasmine rice four hours before bedtime cuts the amount of time it took to fall asleep by up to 50% when compared with foods rich in simple carbs.
Cherries are just one of the few foods that are rich in melatonin. Melatonin is a hormone that promotes sleep by controlling the body’s internal clock. Several studies concluded that drinking tart cherry juice may help boost sleep duration in adults. The same studies also noted that cherries improve the quality of sleep among adults suffering from chronic insomnia.
Green Leafy Vegetables
Green leafy vegetables are not only packed with antioxidants that protect from chronic diseases, they may also help you sleep better at night! These vegetables are typically high in magnesium. This nutrient is clinically proven to generate positive effects on sleep quality among older adults afflicted with insomnia. Filling up on greens may also increase a person’s sleep hours and reduce wakefulness at night!
It’s not an old wives tale, a glass of warm milk just before going to bed is one of the best ways to achieve a restful sleep! Milk is loaded with amino acid tryptophan, which stimulates serotonin production in the brain. Serotonin triggers the brain to shut down, helping you drift off to dreamland much faster.
Worst Foods to Eat before Bed
If you don’t want to spend hours tossing and turning on your bed, avoid drinking coffee a few hours before you go to sleep. Coffee contains caffeine, a stimulant that wakes up the brain and leaves the body buzzing for hours. Caffeine generates adenosine, which binds with brain receptors, causing the blood vessels to dilate. In addition, coffee contains chemicals that block the natural brain chemicals that promote sleep. Also, chocolate drinks, energy drinks, teas, soft drinks and other caffeinated beverages have the same effects as coffee so avoid these drinks before bedtime!
Never snack on cholesterol-laden foods including burgers, fries, or ice cream because these foods are clinically proven to cause nighttime restlessness! Fatty, greasy foods take longer to digest and when the body is taking too long to break down food, the less likely you are to go to sleep.