Foods That Can Help You Sleep
When it’s time to wind down at the end of the day, sometimes our stomachs have other plans. Have you ever had that grumble that just won’t go away as you’re falling asleep? Although it’s not always great to make a habit out of eating before you go to bed, when you are hungry around this time, check out some of these foods that are a great way to help your body relax for the evening.
1. Lettuce
When you make supper tonight, make sure that you serve up a delicious salad that is packed with lettuce and you can get you will get a better sleep tonight.
Lettuce contains something called lactucarium which offers sedative benefits that are perfect for winding your body down for bedtime.
2. Cereal
Sometimes it’s difficult to fall asleep when you have a lot on your mind or you’re really stressed out. The best thing to do is to have a before bed routine.
Part of the routine can be a little snack of cereal and milk. The combination of carbohydrates and calcium will make your body feel sleepy and ready to rest.
3. Pistachios
Pistachios aren’t just a fantastic ingredient for desserts, they’re also a wonderful option for a quick snack at the end of your day.
Pistachios contain protein, magnesium and vitamin B6 which all help with winding your body down to sleep. It’s the superstar for bedtime snacks for sure.
4. Kale
If you are someone who cannot or does not consume dairy products, you probably know that kale is absolutely packed with calcium.
Having a calcium deficiency has been linked to sleeping troubles, so make sure you chow down on some calcium-rich foods such as kale before bed.
5. Oatmeal
Oatmeal is a whole grain that is a common breakfast food for many. But did you know it makes a fantastic bedtime snack as well?
Oats contain melatonin while also raising your blood sugar. Both of these components make you sleepy, thus easing you into a deep slumber.
6. Kiwi
Kiwi Fruit is a fruit that is often forgotten about when it comes to snacking because it’s simply less popular than say, an apple or orange.
Don’t skip over this fruit though, it’s super effective in helping you get a good sleep because it contains vitamins C and E, serotonin and folate, all of which help you get a good sleep.
7. Whole Grains
If you are craving a grilled cheese before bed with some good ol’ white bread, think again. If you’re wanting to fall asleep, use whole grain bread instead!
Whole grains can help increase your blood glucose levels but after a while, your body will start feeling sleepy as it comes back down.
8. Tuna
Tuna is a fantastic source of healthy fats and protein, but it is also very fitting to consume before bedtime hits.
Tuna contains vitamin B6 which helps produce serotonin and melatonin in your body. These components will help your body relax and get a little sleepy.
9. Nut Butter
If you’re a huge fan of almond or peanut butter, you’re in luck! Nut butter definitely falls under this category of being a good before bed snack.
If you want to enjoy it on a piece of whole grain toast or a slice of toasted sweet potato, your body will thank you for all that’s delicious protein you are throwing its way.
10. Dark Chocolate
Do you ever have some unhealthy cravings before bed? How about a chocolate chip cookie or a handful of milk chocolate chips?
While those aren’t good before-bed snacks, one way you can satisfy that craving is through eating a few squares of dark chocolate. Dark chocolate contains serotonin which can help relax your body before bedtime.
11. Walnuts
Walnuts are not only absolutely perfect for a salad or dessert of your choice, but they also make an excellent bedtime snack.
Walnuts contain tryptophan which helps make serotonin and melatonin in your body – both of which contribute to helping you wind down and sleep at night.
12. Passionfruit Tea
Passionfruit tea is super flavorful and is never a bad idea on a cool evening before you go to sleep. Try sipping on this beverage about one hour before bed.
Passionfruit tea contains Harman alkaloids which basically act on your nervous system to calm it down and wind down for sleep.
13. Yogurt
Yogurt is a great source of calcium and can be dressed up in several different ways from smoothies to parfaits. It also makes a wonderful before-bed snack.
The calcium contributes to the production of melatonin which will help you get a great sleep at night. Make sure to also drink water before bed.
14. Cantaloupe
Did you know that one reason you may not be sleeping well is that of dehydration? Your body won’t be able to rest until it’s sure you have enough water in your body to last the night.
Cantaloupe is a fruit that contains high levels of water and will help not only fill your stomach, but also hydrate your body before bed.
15. Tart Cherry Juice
When you open your fridge, tart cherry juice may not be the first drink that you see. In fact, you may have never bought it before!
There’s a first time for everything and tart cherry juice is one of those first-time experiences you’ll be glad you tried! This juice increases your melatonin levels which can help your body relax before bed.
