The Best Foods to Eat Before Bed for a Better Sleep

Getting a good night's sleep is important for your health. Many things can affect how well you sleep, and what you eat before bed is one of them.

Some foods can help you fall asleep faster and sleep deeper. Here are some of the best foods to eat before bedtime.

1. Almonds

Almonds are a great snack before bed because they have magnesium. Magnesium helps your body relax, lower stress, and reduce inflammation. A study in the Journal of Orthomolecular Medicine found that magnesium can improve sleep quality, especially for older adults who have trouble sleeping.

2. Turkey

Turkey can make you feel sleepy because it has an amino acid called tryptophan. Tryptophan helps your body produce melatonin, the hormone that controls sleep. Turkey also has protein, which helps improve sleep and keeps your muscles healthy during the night.

3. Chamomile Tea

Chamomile tea is a popular bedtime drink. It has a natural compound called apigenin, which makes you feel sleepy and can reduce insomnia. A study in the Journal of Advanced Nursing found that women who drank chamomile tea for two weeks slept better than those who did not.

4. Kiwifruit

Kiwifruit are tasty and have a hidden side effect of being good for sleep. They have antioxidants like vitamin C, and they also contain serotonin, which helps regulate sleep. Research in the Asia Pacific Journal of Clinical Nutrition showed that adults who ate two kiwi fruit an hour before bed fell asleep 42% faster than those who didn’t.

5. Tart Cherry Juice

Tart cherry juice is high in melatonin, which helps control your sleep cycle. A study in the Journal of Medicinal Food found that people who drank two 8-ounce servings of tart cherry juice daily for two weeks slept longer and better.

6. Walnuts

Walnuts are full of healthy fats, including omega-3s, which can improve sleep. They also have melatonin and serotonin, making them a natural sleep booster. Research in Nutrients showed that eating walnuts can increase melatonin levels in the body.

Tips for Getting the Most Benefit

• Timing is important: Eat your bedtime snack about an hour before going to sleep so your body has time to digest it.
• Combine with relaxation: Try reading, meditating, or taking a warm bath along with your snack.
• Avoid heavy meals: Large meals can make you uncomfortable and disturb sleep. Stick to light snacks.
• Stay hydrated carefully: Drink enough water during the day, but avoid drinking a lot right before bed to prevent waking up at night.

What you eat before bed can make a big difference in your sleep. Foods like those listed above can help you fall asleep faster and sleep better. Combine these foods with good sleep habits and a balanced diet to get the best rest and head towards the best possible health.