While there are some who say that you shouldn't eat anything right before getting tucked in for the night. That isn't totally true. Eating the right types of food before dozing off for the day can actually help you to fall asleep more quickly, further dietary goals, and improve the quality of your sleep. The key is to eat healthy and avoid late-night snacks, especially if you're binging on your favorite series or reading an engaging book. Poor bedtime snack choices can come in the way of comfortable sleep, cause you to wake in the middle of the night, and even make you fall prey to adverse conditions like heart disease or diabetes. In contrast, there are foods that are considered nutritious and good for sleep health because of their innate ability to raise the levels of serotonin or melatonin.
Include These Sleep-Inducing Foods In Your Diet
To get you on track to munching on the right food to eat, here are 6 foods you should start eating before bed.
1. Bananas
Being a potent source of potassium and magnesium, bananas have been found to allow your muscles to relax and significantly raise melatonin, helping you to feel more relaxed and ready for bed.
2. Almonds And Walnuts
An easy food to enjoy before bed, almonds are one of the best foods that help you sleep better. Almonds are rich in calcium which helps to calm the body and relax muscles. Calcium plays a pivotal role in helping the brain convert the amino acid tryptophan into sleep-inducing melatonin. A handful of walnuts is more than just a great source of melatonin, it's also loaded with heart-healthy omega-3 fatty acids.
3. Yoghurt
For those who are lactose intolerant, yoghurt is a good option. Loaded with tryptophan and calcium both, it helps in restorative sleep. It also contains good amounts of vitamin D and melatonin, which are known to promote good sound sleep.
4. Spinach
Another healthy food that is good for insomniacs, spinach is rich in tryptophan, folate, magnesium, and vitamin B. This versatile food is also an excellent source of folate, magnesium, and vitamins B6 and C, which contribute to synthesizing serotonin, and subsequently, sleep-inducing melatonin.
5. Nutmeg
Nutmeg or Jaayaphal is a potent medicinal spice used in traditional Indian cooking. It helps in calming the nerves and inducing a restful sleep by releasing serotonin. Add a pinch of nutmeg to your herbal tea or take it along with warm milk as a sprinkling.
6. Sweet Potato
Sweet potato is another sleep-inducing food to eat at night. Full of potassium, magnesium, and calcium, its minerals are known to help calm nerves and promote quality sleep. Eating the fiber-rich veggie ensures that you do not have to worry about waking up hungry in the middle of the night.
So, tonight choose from a variety of healthy snacks such as fruit, nuts, seeds, and milk that require minimal preparation but can improve sleep quality to a great extent.
