9 Best Foods And Drinks To Take Before Sleep

 9 Best Foods And Drinks To Take Before Sleep

If thinking about sleep gives you nightmares, look at what you eat. The best foods to eat before bed may help you sleep better at night.

Getting a good night's sleep is very important to your overall health.

It may reduce the risk of certain chronic diseases, keep your brain healthy, and strengthen your immune system.

Although it is generally recommended to get 7 to 9 hours of uninterrupted sleep each night, many people struggle to get enough sleep.

Some foods and drinks have sleep-inducing properties, so there are many strategies you can use to improve sleep, including changing your diet.

Here are 9 of the best foods and drinks you can consume before bed to improve your sleep quality.

1. Almonds

Almonds are a type of tree nut that has many health benefits.

One ounce (28 grams) of dry roasted nuts contains 18 percent of an adult's daily requirement of phosphorus and 23 percent of riboflavin, making them an excellent source of many nutrients.

One ounce provides 25% of a man's daily requirement and 31% of a woman's daily requirement.

Eating almonds regularly has been shown to reduce the risk of several chronic diseases, including type 2 diabetes and heart disease. This is believed to be thanks to its healthy monounsaturated fats, fiber, and antioxidants.

Antioxidants may protect cells from the harmful inflammation that can lead to these chronic diseases.

It is claimed that almonds may also help improve sleep quality. This is because almonds, like several other nuts, are a source of the hormone melatonin. Melatonin adjusts your internal clock and signals your body to prepare for sleep.

Almonds are also a good source of magnesium, with just 1 ounce providing 19 percent of your daily needs. Taking the right amount of magnesium may help improve sleep quality, especially for people with insomnia.

Magnesium's role in improving sleep is linked to its ability to reduce inflammation. In addition, it may help reduce levels of cortisol, the stress hormone that interferes with sleep.

However, little research has been done on almonds and sleep.

One study looked at the effects of giving 400 milligrams (mg) of almond extract to rats. The results showed that the mice slept longer and deeper than when they did not consume the almond extract.

The potential related impacts of almonds are promising, yet greater human examination is required.

If you want to eat almonds before bed to see if they affect the quality of your sleep, 1 ounce (28 grams) or a handful is enough.

2. Türkiye

Turkey is delicious and nutritious.

Turkey Turkey is high in protein, with approximately 8 grams of protein per 1 ounce (28 grams). Protein is important for keeping muscles strong and regulating appetite.

In addition, turkey contains moderate amounts of several vitamins and minerals, including riboflavin and phosphorus. An excellent source of selenium, a 3-ounce serving provides 56 percent of your daily value (DV).

Turkey has several properties that explain why some people feel tired when eating it or think it makes them sleepy. Most importantly, it contains the amino acid tryptophan, which increases the production of melatonin.

The protein in turkey may also contribute to its ability to boost fatigue. There is some evidence that consuming a moderate amount of protein before bed improves sleep quality, including reducing the number of awakenings during the night.

3. Chamomile tea

Chamomile tea is a popular herbal tea with various health benefits.

It is well known for being rich in flavones. Flavones are antioxidants that reduce inflammation that causes chronic diseases such as cancer and heart disease.

There is also evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health. In addition, chamomile tea has unique properties that may improve the quality of your sleep.

In particular, chamomile tea contains apigenin. This antioxidant binds to certain receptors in the brain and may cause drowsiness and reduce insomnia.

A 2011 study of 34 adults found that those who took 270 milligrams of chamomile extract twice a day for 28 days fell asleep 15 minutes earlier and woke up fewer nights than those who didn't.

Another study found that women who drank chamomile tea for two weeks had better sleep quality compared to women who did not drink the tea.

People who drank chamomile tea had fewer symptoms of depression, which is commonly associated with sleep problems.

If you want to improve the quality of your sleep, it is better to drink chamomile tea before going to bed.

4. Kiwi

Kiwi is a low-calorie and nutritious fruit.

One piece of fruit contains only 42 calories and a ton of nutrients, including 71% of your vitamin C intake. Men and women can get 23 and 31% of their daily requirement of vitamin K, respectively.

It also contains sufficient amounts of folic acid and potassium, as well as some minerals.

In addition, eating kiwi can benefit your digestive health, reduce inflammation, and potentially lower cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants they provide.

Kiwi may also be one of the best foods to eat before bed, based on research into its potential to improve sleep quality.

In a four-week study, 24 adults consumed two kiwis every night one hour before bed. At the end of the study, participants fell asleep 42 percent faster than when they had not eaten before bed.

Additionally, the ability to sleep through the night without waking increased by 5% and total sleep time by 13% (34).

The sleep-inducing effects of kiwi are sometimes thought to be due to serotonin. Serotonin is a brain chemical that helps regulate the sleep cycle.

It has also been suggested that anti-inflammatory antioxidants, such as vitamin C and carotenoids, found in kiwifruit may be partially responsible for its sleep-inducing effects.

More scientific evidence is needed to determine whether kiwifruit is effective in improving sleep. However, eating a medium kiwi or two before bed may help you fall asleep faster and stay asleep longer.

5. Tart Cherry Juice

Sour cherry juice has significant health benefits.

First, it provides moderate amounts of several important nutrients, such as magnesium and phosphorus. It is also a good source of potassium.

An 8-ounce (240-ml) serving contains 17 percent of the daily potassium requirement for women and 13 percent of the daily potassium requirement for men.

Furthermore, it is wealthy in cell reinforcements, for example, anthocyanins and flavonols.

Tart cherry juice is also known to promote sleepiness and has been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve the quality of your sleep.

The sleep-inducing effect of sour cherry juice is due to its abundant melatonin.

In one small study, adults with insomnia drank 8 ounces (240 mL) of tart cherry juice twice daily for two weeks. They reported sleeping 84 minutes longer and improving their sleep quality compared to not drinking the juice.

Although these results are promising, more extensive research is needed to confirm the role of tart cherry juice in improving sleep and preventing insomnia.

However, if you have trouble falling asleep or staying asleep at night, drinking tart cherry juice before bed is worth a try.

6. Fatty Fish

Fatty fish such as salmon, tuna, salmon, and mackerel are extremely healthy. What makes them unique is their extraordinary amount of vitamin D.

For example, 3 ounces (85 grams) of sockeye salmon contains 570 international units (IU) of vitamin D. This corresponds to 71% of the DV. A similar amount of farmed rainbow trout contains 81% of the DV.

In addition, fatty fish are rich in healthy omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DPA are known to reduce inflammation. Additionally, omega-3 fatty acids may prevent heart disease and promote brain health.

The combination of omega-3 fatty acids and vitamin D found in oily fish has been shown to increase serotonin production, which may improve sleep quality.

In one study, men who ate 10.5 ounces (300 grams) of Atlantic salmon three times a week for six months fell asleep 10 minutes faster than men who ate chicken, beef, or pork.

This impact was believed to be the consequence of vitamin D. Vitamin D levels were high in the fish group and this was associated with a significant improvement in sleep quality.

Eating a few ounces of oily fish before bed may help you fall asleep faster and sleep more deeply. More research is needed to draw conclusions about the ability of fatty fish to improve sleep.

7. Walnut

Walnuts are a popular type of tree nut.

It's nutrient-dense, with 1 ounce (28 grams) of over 19 vitamins and minerals, plus 1.9 grams of fiber. Walnuts are especially rich in magnesium, phosphorus, manganese, and copper.

Additionally, walnuts are a good source of healthy fats such as omega-3 fatty acids and linoleic acid. It also contains 4.3 grams of protein per ounce, which may help curb your appetite.

Walnuts may also promote heart health. It has been studied for its ability to lower high cholesterol levels, a major risk factor for heart disease.

In addition, some researchers claim that eating walnuts can improve the quality of your sleep, as walnuts are one of the best sources of melatonin.

The combination of walnut fatty acids may also help improve sleep quality. They give alpha-linolenic acid (ALA), an omega-3 fatty acid that is changed over completely to DHA in the body.DHA may increase serotonin production.

There isn't much evidence to support the claim that walnuts improve sleep. In fact, no studies have focused specifically on their role in promoting sleep.

However, if you have trouble sleeping, eating walnuts before bed may help. A handful of walnuts is the right amount.

8. Passiflora Tea

Passiflora tea is another herbal tea that is traditionally used to treat many diseases.

It is rich in flavonoid antioxidants. Flavonoid antioxidants are known for their role in reducing inflammation, boosting immune health, and reducing the risk of heart disease.

In addition, marigold tea has the potential to reduce anxiety.

The antioxidant apigenin may be responsible for the anxiety-reducing effects of evening primrose. Apigenin binds to specific receptors in the brain and produces a calming effect.

There is also evidence that calendula increases the production of the brain chemical gamma-aminobutyric acid (GABA). GABA helps suppress other stress-inducing brain chemicals such as glutamate.

The sedative properties of calendula tea can make you sleepy, so it's best to drink it before bed.

In a 7-day study, 41 adults drank a cup of evening primrose tea before bed. They rated their sleep quality significantly better when drinking tea than when not drinking tea.

More research is needed to determine whether calendula promotes sleep.

9. White Rice

White rice is a cereal that is consumed as a staple food in many countries.

The main difference between white rice and brown rice is that white rice has its bran and germ removed. As a result, they are low in fiber, nutrients, and antioxidants.

However, white rice still contains significant amounts of several vitamins and minerals.

4 ounces (79 grams) of white rice contains 19 percent of your daily folate needs. It also provides 21% of the daily thiamine requirement for men and 22% of the daily thiamine requirement for women.

4 ounces (79 grams) of long-grain white rice contains 13 percent of the DV of manganese.

White rice is high in carbohydrates, with 22 grams in a 4-ounce (79-gram) serving. The carbohydrate content and lack of fiber contribute to a high glycemic index (GI). The glycemic record is a proportion of how quick a food raises glucose levels.

It has been suggested that eating high-GI foods such as white rice at least one hour before bedtime may improve sleep quality.

One study compared the sleep habits of 1,848 people based on their consumption of rice, bread, and noodles. Consuming more rice than bread or noodles leads to longer sleep and improved sleep quality.

Eating white rice may have a potential role in improving sleep, but it is best consumed in moderation as it is relatively low in fiber and nutrients.

Other foods and drinks that promote sleep

Several other foods and drinks have hypnotic properties. For example, it may contain high amounts of nutrients such as tryptophan.

However, in some cases, there is little research on specific effects on sleep.

Dairy items: Dairy items, for example, a glass of milk, curds, and plain yogurt are known wellsprings of tryptophan. Milk has been displayed to further develop rest in more seasoned grown-ups, particularly when joined with light activity.

Banana: Banana skin contains tryptophan and the fruit itself is a moderate source of magnesium. Both of these properties help you have a restful sleep.

* Oatmeal: Oatmeal, like rice, is high in carbohydrates and low in fiber and has been reported to induce sleepiness when consumed before bed. In addition, barley is also known as a source of melatonin.

Result:

Adequate sleep is very important for your health.

Certain foods and drinks may help. Because it contains hormones and brain chemicals such as melatonin and serotonin that regulate sleep.

Certain foods and beverages contain high amounts of antioxidants and certain nutrients, such as magnesium and melatonin, that may promote sleep by helping you fall asleep faster or stay asleep longer.

To enjoy the benefits of sleep-inducing foods and drinks, it is best to consume them two to three hours before bedtime. Eating right before bed can cause digestive problems such as acid reflux.

Overall, more research is needed to conclude the specific role of food and drink in improving sleep, but the known effects are very promising.