Lots of people struggle with sleeping. The consequences can be devastating, affecting everything from your mood to your immune system. Fortunately, there are many easy ways to get a better sleep. One of those ways that is not talked about as often is the food you eat. Below are some healthy, tasty options to help you sleep better.
Kiwi
Kiwi is a great fruit to eat before bed because it contains serotonin and melatonin. These two substances play an important role in regulating the body’s sleep-wake cycle. Eating kiwi can help you fall asleep faster and achieve a more restful sleep. It’s also low in calories and high in fiber, making it a good choice if you’re looking for something healthy to eat before bedtime.
Yogurt
Yogurt is also a great choice if you want something sweet before bedtime. This bead time treat contains tryptophan which helps produce serotonin and melatonin just like kiwi does. When your body produces more serotonin, it can lead to better sleep at night due to the calming effect that serotonin has on the brain. Lots of different flavored yogurts exist and they all can be part of a healthy diet and lifestyle before bedtime.
Bananas
Bananas are a good source of magnesium which helps the body relax. Magnesium also helps improve sleep quality and duration. In addition to magnesium, bananas are a good source of potassium and vitamin B6 which also promote better sleep. Bananas are easy to digest and have a mild flavor. This makes them a good choice for a bedtime snack.
Oatmeal
Oatmeal is a great breakfast food, but it can also be eaten as a bedtime snack. Another benefit is it high in fiber which means that it takes longer to digest. This will help keep you feeling full and satisfied throughout the night. Oatmeal also contains vitamin B6 and serotonin, which contribute to a good night’s sleep. Add some natural peanut butter to sweeten it up and make yourself a warm, satisfying snack before bed.
Almonds
Almonds are not only yummy but they offer health benefits as well. These nuts contain magnesium and potassium that calm the nervous system by counteracting stress hormones like cortisol. Having these two minerals in your body can help you with anxiety issues which may lead to difficulty sleeping at night. They also contain Vitamin B6 which stimulates GABA (Gamma-Aminobutyric Acid) production, another chemical that helps induce sleepiness.
Turkey
While turkey is often eaten for Thanksgiving, it can also be eaten as a bedtime snack. This food is a great source of tryptophan and it’s low in fat. When you eat foods high in tryptophan, they convert into serotonin which helps the body relax. Serotonin also plays a role in sleep regulation. Try eating some turkey slices or a turkey sandwich before bed to help you get a good night’s sleep.
