After a long, tiring day at work, all we want is a good night’s sleep. However, quality sleep doesn’t come easy to everyone. Most of us struggle to fall asleep at night or may experience inadequate sleep. All thanks to the increasing stress and screentime.
While there are many things that might affect how well you sleep, your diet is very important for encouraging restful sleep. You may fall asleep longer and feel more rested if you eat certain meals and drink certain beverages. Here are the seven best meals and drinks to have before bed.
A traditional nighttime beverage that has been used for ages to encourage sleep is warm milk. Tryptophan, an amino acid found in milk, aids in the body’s production of serotonin, a neurotransmitter that controls mood and sleep. Warm milk can also promote relaxation in the body and mind, which facilitates sleep. Other dairy substitutes, such as almond milk or soy milk, can also be helpful to people who are lactose intolerant.
Drinking chamomile tea has been shown to improve the overall quality of sleep, and chamomile includes antioxidants that may encourage sleepiness. Another well-liked beverage for bedtime that has been used for ages to encourage relaxation and sleep is chamomile tea. Apigenin, an antioxidant found in chamomile, interacts with specific brain receptors to induce sleep and lower anxiety. Before going to bed, chamomile tea might help you relax and encourage peaceful sleep. Drink chamomile tea 30-45 minutes before you want to go to bed because it takes that long for its effects to really sink in.
Due to their high magnesium and potassium content—two nutrients which help in relaxation and sleep—bananas make a fantastic bedtime snack. In addition, tryptophan, which is found in bananas, can help raise serotonin levels in the body and promote feelings of serenity and relaxation. It also functions as a forerunner to the hormone melatonin, which regulates your sleep-wake cycles. In the evening, melatonin levels increase and promote sleep. Also, the potassium and magnesium in bananas are well known. Additionally, studies indicate that these minerals are helpful for sleep. Additionally, a few experts believe that blood sugar increases may disrupt sleep. So be Mindful while choosing your food.
Magnesium, which helps with relaxation and sleep, is abundant in almonds. Almonds also include protein and good fats that can help you feel full all night long and avoid late-night eating, which can disturb your sleep. Melatonin, a hormone that aids in regulating the sleeping and waking cycle, is present in high concentrations in almonds. Due to their high content of healthy fats and low content of sugar and saturated fats, almonds are another nutritious evening snack. It is advisable to consume it in a specific quantity and to know your body type while making meal choices.
Wholegrain toast with peanut butter
Tryptophan, an amino acid found in peanuts, has been shown to enhance sleep efficiency. This is because tryptophan is necessary for the body to make serotonin and melatonin, two important sleep-related chemicals. Because it contains complex carbs that might help in improving your quality of sleep, whole-grain toast with peanut butter makes an excellent bedtime snack. Additionally, peanut butter has a lot of tryptophan, which helps raise serotonin levels and fosters feelings of peace and relaxation in the body. A variety of vitamins and amino acids that are recognised to aid in the promotion of sound sleep are also present. Additionally, it might aid in controlling blood glucose (sugar) levels.
Since kiwis are high in vitamin C and antioxidants, which can help reduce inflammation and enhance general health, they make a great evening snack. Serotonin, a neurotransmitter that controls mood and sleep, is another component of kiwi. Eating a kiwi before bed can help the body produce more serotonin, which promotes feelings of tranquillity and relaxation. Kiwi fruit contains numerous sleep-promoting substances, such as melatonin, anthocyanins, flavonoids, carotenoids, potassium, magnesium, folate, and calcium, which may explain why it is good for sleep.
Melatonin, serotonin, and magnesium are among the substances found in walnuts that help to induce and regulate sleep. Walnuts Trusted Source provides additional nutrients that may promote sleep in each 100-g serving, including Magnesium 158 mg, and potassium 441 mg. Melatonin, a hormone that regulates sleep, tryptophan, and omega-3 fatty acids, the two most recent nutrients essential in the synthesis of melatonin and serotonin, are all present in walnuts, giving them a special nutritional profile.