What to Take Before Sleep

Since quality sleep is the key to productivity and good health, knowing the best types of food and drinks to have before bed will help enhance your sleep.

It goes without a say that quality sleep is a prerequisite to having good health, good relations, and being productive at work. At least six hours of sleep are needed for good health, although many people fall below the bare minimum. Stress is one of the major factors that deprive people of sleep, besides an underlying health problem. Still, diet also informs the quality of sleep one has. Some foods will make it hard for you to get sleep, while others will enhance your sleep. Peer into this article to learn about some foods and drinks which, when featured in your diet, will help you sleep better. You can have such before retiring to bed.

Chamomile tea

Chamomile tea is known and appreciated far and wide for its incredible health benefits, including its ability to reduce oxidative stress and inflammation. One benefit that’s probably overlooked is the role chamomile tea can play in sleep enhancement. Several studies link chamomile tea to enhancing a person’s ability to have a quality sleep, thanks to the unique ability owed by this tea. Having the ability to boost a person’s immunity, chamomile tea fights many illnesses, making sleep come easy. The tea also battles depression and anxiety, which would deprive a person of his sleep. In addition, drinking chamomile tea helps a person’s skin improve, making sleep even easier.

Almonds

If you enjoy eating almonds as sweet nuts and snacks, it’s time you turned your attention to other massive benefits of these nuts. Apart from being sweet, the nuts have unique properties that make them enhance sleep, hence appropriate just before bedtime. Because of the antioxidants and polyunsaturated fats almonds have, they have a great role in fighting illnesses that would deprive a person of sleep. Almonds are rich in phosphorus and potassium, two nutrients the body needs for sleep. In addition, almond nuts have magnesium, a mineral that’s linked to sleep enhancement. Cortisol hormone often reduces sleep, yet magnesium lowers cortisol levels, enhancing a person’s sleep.

Banana

You may be surprised to learn that bananas can help you get quality sleep since many people take bananas in the morning just before getting started. Bananas make a person full for long, hence a good aspect of diet if you are trying to lose weight. Ripe bananas are rich in magnesium and potassium, two nutrients that will help you sleep better and longer. Tension in the muscles and exhaustion are some of the reasons you may roll in bed for long and not get sleep, but eating a banana will take all this away, relax your muscles, and help you find quality sleep.

Turkey

Turkey is a great source of proteins, with 28g of turkey providing the body with a whopping 8g of protein. Besides, turkey is a rich source of selenium, with one ounce of turkey accounting for about 56% of your daily recommended selenium intake. Many people report feelings of tiredness after eating turkey, making them sleep faster. The critical explanation behind this is that the turkey is packed with tryptophan hormone. This hormone has many roles, including stimulating the production of melatonin, the hormone responsible for sleep. Thus, eating a moderate amount of turkey may help you catch sleep faster, especially if you have a problem getting sleep.

Walnuts

Besides almonds, you can also try walnuts for quality sleep. Of course, these nuts have a rich nutritional profile, which is why they are important to the body in moderate amounts. Walnuts have a wide array of polyunsaturated fats, including alpha-linolenic acid (ALA), a fatty acid that’s converted to DHA once in the body. DHA then helps the body produce more serotonin, another hormone that stimulates sleep. In addition, walnuts also have melatonin as part of their nutritional profile. Yet, melatonin is critical for quality and longer sleep.

Tart cherry juice

Did you think that juices are a no-try at night? You might be surprised to learn that tart cherry juices are among the best drinks you can take before retiring to bed. Of course, the incredible health benefits of cherry juice go without a say. Potassium and phosphorus are two nutrients the cells and blood need, and you can get all these from cherry juice. The juice is also heavily packed with melatonin, which is why it is good for sleep. The melatonin content in tart cherry juice is so high that the juice has been extensively used to help improve insomnia in many people.

Kiwi

Kiwi is yet another food on the list of the healthy foods you can eat before retiring to bed. This food is rich in many nutrients, including folate, vitamin C, vitamin K, and potassium. Because of potassium, kiwi helps the muscles relax easily. Vitamin C and the carotenoids in kiwi also help boost the food’s anti-inflammatory and antioxidant properties, fighting many illnesses and enhancing sleep. Kiwi is also associated with serotonin, a hormone needed for quality sleep. Thus, if you are having a hard time sleeping, including kiwi in your diet may just be what you need to sleep faster, for longer, and without waking up in between.

Oily fish

If you are a fan of oily fish, chances are high that you do not have a problem sleeping. However, if nights give you nightmares as you can’t find sleep despite wanting it, you may want to consider eating fatty fish before bed. Tuna, salmon, sardines, and trout are such fish, which are packed with omega-3 fatty acid and vitamin D, two dietary components which enhance the production of serotonin, thereby helping you get better sleep.

Peanut butter

Peanut butter will be especially helpful when you crave for something even after eating. Packed with healthy tryptophan, peanut butter will definitely help you sleep better and burn more calories. You can opt for a small piece of bagel and spread the peanut butter on it for an even better sleep since some carbs also enhance sleep.

White rice

White rice is eaten across the world as a staple food for many communities. Still, it could be one of the best foods to help you catch sleep better and sleep for longer. With its germ and bran removed, the rice has a relatively high glycemic index. The high glycemic index is what makes it good for sleep. White rice still contains manganese, thiamine, vitamins, and calories, even with the high GI value.

Conclusion

Quality sleep is what every person needs to be productive at work and have good health. Still, many people do not get much sleep since they struggle to get sleep and wake up in the middle of the night. Changing your diet is one thing you want to do to enhance sleep. This article has shared some foods and drinks which will help you sleep better.

Marie Salbuvik

Dietician MS, Lund University, Sweden Nutrition plays an important role in human life. Eating habits are one of the factors that affect our health. There is often a misconception among people that nutritionists force a very restrictive diet, but that is not true. In fact, I don't ban any products, but I point out dietary mistakes and help change them by giving tips and new recipes that I've tried myself. I advise my patients not to resist change and to be purposeful. Only with willpower and determination can a good result be achieved in any area of life, including changing eating habits. When I don't work, I love to go climbing. On a Friday evening, you are most likely to find me on my couch, cuddling with my dog and watching some Netflix.

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