What to Eat & Avoid Before Bed to Help with Sleep
So there's a lot on the web suggesting what to do to improve our sleep quality. From soothing essential oils, to getting more sunlight for vitamin D, to avoiding all electronic screens prior to bedtime. However, did you know that perhaps eating the right foods may also help improve your sleep quality? Here are five foods that can help us drift off to bed, as well as foods that we should avoid that could keep us up.
5 Foods to Eat Prior to Sleeping
Although this fruit is considered an energy boosting food - great for workouts - this fruit is also high in magnesium. Our bodies need magnesium because it helps relaxes our muscles and helps promote better sleep.
One to two teaspoons of honey can help stimulate the release of melatonin in the brain and help you wind down.
Almonds are rich in tryptophan and magnesium which help naturally reduce muscles and nerve function - thus helping you wind down for bed.
Oats are known as a high source of melatonin which can help induce drowsiness when consumed before bed.
This one is a bit random and not something you'd eat as a snack right before bed, but turkey is a great source of tryptophan and protein. It can help you go to sleep feeling full and avoid waking up in the middle of the night hungry.
What Foods to Avoid
Some people find it easier to dose off to sleep after a glass or more of alcohol. However, although alcohol may help you fall asleep, it prevents you from getting deep sleep, so you may wake up the next day feeling groggy.
Cheese, especially aged cheese, contain high levels of Tyramine, which stimulates the production of a neurotransmitter that makes you feel more alert and awake.
3. Spicy Foods
Spicy foods may cause indigestion and discomfort, making it harder to fall asleep. Also, some studies have shown that capsaicin, a compound found in spicy foods, may increase the body's temperature, making it harder for your body to get restful sleep.
Depending on your body type, it may be advisable to avoid drinking coffee even in the afternoon. Caffeine is a stimulant and can stay in your system for as long as ten hours later.
5. Fatty Foods
Eating heavy, fatty foods right before bed can affect our Circadian rhythm and make it more difficult to fall asleep. Fatty foods are hard for your stomach to digest and may even cause heartburn.
Still having a hard time drifting off into deep sleep? Perhaps you can consider taking a supplement such as FarmHaven's Magnesium to help give your body the magnesium it needs to attain deep, restful sleep.