Want to sleep better at night? Try eating something! There are actually foods that are conducive to a good night’s rest, as well as specific things that you should not consume prior to turning in.
Improve your mood, energy level, and overall health by enjoying foods that are easier to digest and that will make you feel more rested the next day. Consider some of the following suggestions to improve your sleep cycle, and to get better rest when you go to bed.
Some foods to eat for a good night’s sleep include:
- Oatmeal. Satisfy cravings and pacify hunger pains with a big bowl of oatmeal before bed. Oatmeal contains healthy carbohydrates which can increase levels of serotonin in the brain. This helps to relax you at bedtime and may be an effective way to beat insomnia.
- Almonds. Almonds are the perfect pick-me-up, and are also an excellent choice for a before-bedtime snack. Almonds have a high amount of protein, around .25 grams per dry-roasted nut, so have a handful to keep hunger pangs away and to get a good night’s sleep.
- Honey. Honey has some amazing health benefits, and is a prudent choice for a snack before bed. Enjoy a piece of whole wheat toast slathered in organic honey to satisfy a sweet tooth and to put you to sleep. Honey contains compounds that will induce sleep, such as tryptophan, which is also found in turkey.
- Whole Grains. Other good bedtime snack options include whole grain cereal or bread, which can help stabilize your blood sugar and satisfy hunger during the night. Don’t go overboard by eating a large amount of whole grains at bedtime, however, as it may be stimulating to digest large amounts of whole grains when trying to sleep. Also, check the labels of your cereals and breads to make sure you are not eating copious amounts of processed sugar.
- Cherries. Another way to get a good night’s sleep is by drinking cherry juice or eating sour cherries at bedtime. Cherries contain melatonin which helps with not only falling asleep, but also can improve the quality of your rest, too. Tart cherry juice and super sour cherries contain the most sleep-inducing melatonin.
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Some foods to avoid before bed include:
- Caffeine. If you are having difficulty falling asleep or staying asleep, it could be due to caffeine. Caffeine is lurking in many of the foods and products that you consume daily, beyond coffee, and can prevent you from getting a good, restful sleep at night. Cut back on how much coffee, soda, tea, and even chocolate you consume for several hours before you plan to turn-in, as these all contain high amounts of caffeine.
Oddly enough, individuals diagnosed with Attention-Deficit Disorder (ADD) or Attention-Deficit Hyperactivity Disorder (ADHD) may find that a caffeinated beverage at bedtime actually helps them calm down and induces sleep.
- Aged Cheese. It is strange, but true; eating cheese at bedtime can give you more vivid dreams and potentially cause nightmares. Aged cheese, especially, can also contribute to heartburn and even provoke nausea and vomiting if eaten right before bed.
- Spicy foods. Skip spicy foods a few hours before bedtime, as the digestion of these foods can keep your stomach churning when you are trying to sleep. Furthermore, spicy foods elevate your body temperature which may make you toss and turn. This restlessness can impact the quality and amount of sleep.
- Alcohol. Alcohol before bed may seem like it helps you relax and go to sleep, but actually it interferes with the quality of your rest, leaving you tired and weary. Alcohol disrupts your Rapid Eye Movement (REM) sleep which is important in retaining information and short-term memories. Alcohol also interferes with your breathing during sleep; if you are a snorer, even just one drink before bed can make your snoring much worse.
- Sugary sweets. Eating processed sweets, like pastries or sugary snacks, before bed can wreak havoc with your blood sugar, which can impact your sleep. As your blood sugar spikes, you may feel restless; when your blood sugar drops, you may find that you wake up needing to use the bathroom. Eating sugar before bed can also make you feel tired or lethargic upon waking. Skip the processed sugars at bedtime and opt for an apple or banana to quell your sweet tooth. You will sleep better and wake feeling more refreshed!
Take care of yourself by ensuring you sleep well when you go to bed at night. Avoid the stimulation that digestion can cause by eating foods that are digested easily, and that won’t keep you awake. Choose foods that will not only help lull you to sleep, but that will also provide the protein that you need to build lean muscle mass while you enjoy a good night’s rest.