5 Foods You Can Eat Before Bed To Help You Fall Asleep Quickly
You finally get home from a hectic day and all you want to do is slip into bed and get the best rest of your life. But sleep isn’t always so easy to come by! Since our diets play a major role in our overall health, it is crucial to eat nourishing foods that will help us fall fast asleep when the time comes. Here are some of the best foods that help you sleep, so you can wake up feeling well-rested.
1. Kiwifruit Sliced and whole kiwi Flickr / vtc160094694 Kiwis are tropical fruits, with juicy sweet centers and fuzzy outer layers. They are packed with vitamins and minerals, such as calcium, iron, and magnesium, along with vitamin C, vitamin B-6, and thiamin. Kiwifruits also contain a substantial amount of antioxidants, have high-fiber content, and help induce feelings of relaxation to gain a restful night’s sleep. This is because of the natural occurrence of serotonin in the kiwifruit, a chemical that is responsible for balancing the body’s natural sleep rhythm, helping to alleviate certain mood disorders as well as depression. Research shows that the effects of kiwi on sleep also has profound influences on overall health, as well the onset and duration of sleep.
2. Yogurt A bowl of yogurt Pixabay / NeuPaddy Yogurt contains many health benefits, from inspiring strong bones to helping incorporate more protein into the diet. However, you may not be aware that yogurt also encourages you to get restful sleep. Yogurt contains tryptophan, a naturally-occurring animal and plant protein that also boosts immune health, increases our body’s metabolic rate, and helps induce sleepiness. Tryptophan isn’t only just found in yogurt, but an assortment of foods, such as chocolate, oats, dates, and peanuts. Yogurt’s calcium-rich contents also helps tryptophan and melatonin to work more efficiently for those who are having trouble sleeping. While yogurt contains a plethora of other benefits, it’s a light and healthy snack that satiates cravings and hunger, another quality of restful sleep.
3. Sweet Potatoes Sliced sweet potatoes Pexels/Ela Haney Sweet potatoes carry an array of nutritious benefits, which aids in keeping your body running smoothly and efficiently. Despite popular belief, they are not actually related to yams, even though they are both similar in shape. And contrary to what you might have heard, you should definitely eat the skin! Not only does this starchy vegetable alleviate symptoms associated with diabetes, it also helps to stabilize your weight. Sweet potatoes can be prepared in a variety of ways to fit your unique tastes and are favored as the main course or as a side dish. Additionally, sweet potatoes are an ideal sleep aid, due to their choline content.
4. Almonds A jar of almonds Unsplash / Tetiana Bykovets Almonds are a type of tree nut that contains an outer shell and an inner seed. Aside from being a major source of protein and antioxidants, almonds are also rich in magnesium which helps achieve deeper sleep. Almonds are best eaten while fresh, however, if you choose to consume them past their freshness date, they can be very bitter. If you wish to keep them for a long period of time, storing them in a container in a cool, dark place is best. Almonds are best eaten raw, due to their nutritive content, but can also be chopped to prepare in a variety of dishes, trail mixes, and smoothies.
5. Cherries Cherries Photo provided by Pexels Cherries are packed with antioxidants, as well as melatonin which helps promote a deep slumber. Cherry juice has even been linked to a significantly better sleep quality for those who suffer from insomnia, due to [phenolic acids](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468/). Phenolic acids reduce the presence of stress-induced neurons within the brain and are linked to improving cognitive function and memory. Cherries are also anti-inflammatory, which is also linked to sleep deprivation, so if you want to manage your overall sleep cycle with the melatonin and sleep-inducing benefits of cherries, it’s a good idea to consume a glass of cherry juice or eat a handful per night, for best results. If you are having sleep deprivation problems, keep these foods that help you sleep in mind so that you can experience a higher quality of sleep.
by Anjula Montgomery June 26, 2018