While it's tempting to grab a snack before bed, eating at the wrong time can keep you awake. Instead of snacking on things like ice cream and chips, which can cause digestive issues that make it difficult to fall asleep, try eating one or two of these foods instead:
Almonds are a great snack to have before bed. They're high in magnesium, which helps you relax and get to sleep faster. Magnesium also boosts serotonin levels, which can help you feel less stressed and more relaxed overall. Almonds also have tryptophan--an amino acid that converts into melatonin, the hormone responsible for regulating your sleep cycle.
Almonds are also a good source of protein, fiber and healthy fats that keep you feeling full longer than other snacks do!
Tryptophan is a precursor to serotonin, which is an important neurotransmitter that helps regulate sleep and wakefulness. Turkey contains tryptophan, making it a good food choice if you want to improve your chances of getting a good night's rest. Turkey also contains B vitamins, which are essential for energy production as well as helping the body process carbohydrates and protein.
Kiwi is a good source of B vitamins, which help the body convert food into energy. The potassium in kiwi helps regulate blood pressure and heart rate, making it an ideal food to eat before bedtime if you have trouble falling asleep due to high blood pressure or anxiety. Kiwi also contains fiber, which helps keep your digestive system running smoothly so that you don't wake up feeling bloated and uncomfortable.
Fatty fish, such as salmon, tuna and trout are a good source of sleep-promoting omega-3s. The fatty acids found in these types of fish can help you sleep better by reducing anxiety and depression.
Omega-3s are considered essential fatty acids because they cannot be made by your body but must be obtained through diet. There are two main types: eicosatetraenoic acid (EPA) and docosahexaenoic acid (DHA). EPA helps reduce inflammation while DHA helps improve brain function.
Walnuts are a great source of tryptophan, an amino acid that helps produce serotonin. Serotonin is a neurotransmitter that helps you relax and sleep. Walnuts also contain melatonin, which helps regulate your circadian rhythm.
If you're looking to eat something before bed that will keep you full and help you sleep better, white rice is a good option. It's high in carbohydrates and can help regulate your blood sugar levels as well as give you an energy boost during the day.
Rice is also a good source of magnesium--a mineral that helps relax muscles, especially the ones in your body that are tense or sore from stress (like those around your neck). Magnesium has been shown to improve sleep quality by reducing stress levels and improving muscle relaxation while lowering anxiety levels at nighttime. Additionally, tryptophan--an amino acid found in many foods including dairy products and meat--has been shown to aid in falling asleep faster by increasing melatonin production which makes us feel sleepy.
We hope you've found this article helpful. We know that it can be difficult to fall asleep, but we also know that there are many things you can do to make it easier. Our top three tips? Get plenty of exercise, avoid caffeine before bedtime and eat the right foods! If you follow these simple steps every night, we guarantee that they'll help improve your sleep quality.