If you are looking for a good night's sleep, something in your kitchen may help. Sleep is important because it allows us to function during the day and because it is essential for our overall health.
Sleep deprivation has been linked to an increased risk of obesity, heart disease, and mood disorders like depression. To find out what foods or drinks may help with sleep betterment, read on!
Foods to Avoid to Sleep Soundly
Most foods can be eaten before bedtime without disrupting sleep, but some items may not be the best choice. These foods contain stimulants that can keep your brain active and interfere with your ability to wind down at night.
- Foods high in sugar
- Coffee or caffeine products
Foods that Promote Sleep Quality
On the other hand, some foods can actually be helpful for better sleep quality!
Researchers, including nutritionists and sleep specialists, have performed a variety of research to find the best meals for sleep. While this study gives useful information, it is not definitive. In general, there is a lack of empirical evidence that certain meals are beneficial to sleep.
Furthermore, because most foods have a wide variety of cultivars, their nutritional profile might be uneven. Some types of red grapes1, for example, have significant amounts of melatonin while others have almost no. Climate and growth circumstances can also affect the nutrients in a food product.Almonds
One of the most popular foods to promote sleep quality is almonds. Almonds have been found to contain a high amount of alpha-amylase inhibitors. This chemical helps block the production of an enzyme that will keep your stomach producing acids, which may disturb your sleep patterns.
Additionally, almond has been found to contain melatonin. Melatonin is a chemical that helps regulate your sleep-wake cycle. If you are not getting enough exposure to bright light in the morning or too much in the evening, it may interfere with your ability to fall asleep at night and stay awake during the day.
There are proven benefits to eating kiwi before bed. Kiwi contains the natural sleep hormone melatonin, which regulates your sleep-wake cycle. One study found that participants who ate two kiwi fruit three hours before bedtime experienced increased melatonin levels.
The Sleep Council recommends that adults should eat or drink nothing for at least two hours before bedtime. Additionally, they suggest not including any food items with high sugar content, caffeine, or fluid around bedtime since these may cause you to have difficulty falling asleep.
Drinking chamomile tea before bed may help you sleep better. This natural herb contains compounds that can promote relaxation, which can be beneficial for falling asleep.
While drinking chamomile tea at the end of your day is usually safe, it should not cause any adverse side effects when consumed in high amounts.
Walnuts cause the brain to produce serotonin, a chemical that helps promote relaxation and sleepiness.
This type of nut is a good choice before bed because it contains a good amount of melatonin, which can help regulate your sleep-wake cycle.
Be careful not to eat too many since they are high in calories.
Lettuce can help you sleep better because it contains the natural sleep hormone melatonin.
This vegetable contains a significant amount of fiber, which can help promote sleep because it helps you feel full and less hungry. While lettuce may not contain the same nutrients as other vegetables associated with better sleep, eating them before bed is still beneficial to your overall health.
This type of salad green also has anti-inflammatory properties, so it can help reduce the number of aches and pains you feel at night.
According to a 2017 study, lettuce enhanced sleep duration in rats and protected cells from inflammation and damage caused by stress during sleep disruptions.
Turkey is a nutrient-dense meat that can promote better sleep. Turkey contains a high amount of vitamin B6, which helps regulate your sleep-wake cycle.
Vitamin B6 also helps the body produce serotonin, a chemical that promotes relaxation and sleepiness.
Sleep is one of the most important parts of a healthy lifestyle. Sleep can help you maintain your weight, reduce stress levels, and improve your mood, among other benefits. The Sleep Council recommends that adults should eat or drink nothing for at least two hours before bedtime.
Additionally, they suggest not including any food items with high sugar content, caffeine, or fluid around bedtime since these may cause you to have difficulty falling asleep.
As we've seen in this article on Food and Drinks That May Help You Sleep Better, there are many different foods and drinks which will promote better sleep quality, so it's worth exploring what works best for you!