With as many as 35% of American adults suffering from symptoms of insomnia, changing your diet can be an easy, natural way to help cure your insomnia. By eating certain food before bed each night, you can experience better sleep
What food before bed can help your sleep?
What you eat and drink can affect your sleep quality. Researchers have found that poor quality and highly processed carbohydrates are associated with poor sleep quality. Eating more high-quality carbohydrates, fish and colorful vegetables can improve sleep quality.
Food before bed :Kiwi
This green fruit may be the ultimate pre-bed snack. Kiwifruit contains numerous vitamins and minerals, most notably vitamin C and E as well as potassium and folate, all of which may help you snooze. In a study, people who ate two kiwis one hour before bedtime found themselves fell asleep faster, slept longer, and had better sleep quality.
Food before bed :Tart Cherries Juice
Tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep. It also has an antioxidant effect that is conducive to sleep. If adults with chronic insomnia drink a cup of tart cherry juice twice a day, they can experience some relief in the severity of their insomnia.
Food before bed :Nighttime Milk
Dairy is a natural source of the sleep-inducing tryptophan amino acid. Tryptophan helps you sleep by boosting melatonin, the chemical that promotes a regular sleep cycle. And aside from the science, people traditionally drink warm milk before bed because it can provide a calming effect.
Food before bed :Fatty Fish
Fatty fish such as salmon, tuna, trout and mackerel have an exceptional amount of vitamin D and omega-3 fatty acids, which may be helpful for better sleep. This powerhouse combination has been shown to increase the production of serotonin. People who ate salmon three times per week had better overall sleep quality as well as improved daytime functioning.
Food before bed :Nuts
Nuts are an excellent source of magnesium and tryptophan. Almonds, walnuts, pistachios, and cashews are often considered to be good foods for sleep. It was found that a combination of melatonin, magnesium, and zinc helped older adults with insomnia get better sleep.
Food before bed : Rice
Rice is rich in carbohydrates and has a high glycemic index. Studies have found that people who ate food with a high glycemic index like rice, would experience longer sleep duration.
Keep healthy diet for sleep
Diet is multifaceted. It isn’t just one type of food, individuals can have distinct reactions to different diets. Creating a healthy eating-sleeping cycle can make a big difference to your health and wellbeing.
Nutritionists recommend eating a balanced and consistent diet that is made up mostly of vegetables and fruits. Such properly designed diet provides stable sources of essential vitamins and minerals, including those that can promote sleep.
It’s normal to have a craving at bedtime, and for most people, it’s perfectly okay and even beneficial to eat before bedtime. You should avoid loading up on junk food, which is full of ingredients that cause weight gain and interfere with sleep. If you want to eat, go for snacks that can supply melatonin, serotonin, essential vitamins and minerals.
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