Are you struggling to find the perfect bedtime snack that won’t get bloated, restless, and guilty? You will find the healthiest foods you can eat before bed to incorporate them into your daily diet.
Many people struggle with food they eat before bed because they fear that eating before bed can disrupt sleep or cause weight gain.
Additionally, some people are worried that certain foods can cause indigestion and heartburn.
Generally, I recommend having Uninterrupted night sleep for 7-9 hours Every day, however, some people struggle with it due to malnutrition. What you eat can improve or distort your sleep.
In addition to affecting sleep, it can reduce or increase the risk of certain chronic diseases and your health Brain and immune system.
But don’t be afraid as we are covered in a list of the healthiest foods you eat before bed! Read on to find them.
Healthiest foods to eat before bed
Below are the healthiest foods you can eat before bed to ensure optimal health. This list includes foods that not only satisfy your cravings, but also promote peaceful and peaceful nights of sleep.
1. almond
Almonds are one of the most powerful foods that improve your sleep quality. Almonds are rich in the hormone called melatonin. Melatonin regulates the internal clock and helps you prepare for sleep.
Also, almonds contain a considerable amount magnesiumespecially for people with insomnia, it induces sound sleep.
moreover, the study Magnesium has shown to lower levels of cortisol, a stress hormone that disrupts sleep.
2. Dairy products
Dairy products such as plain yogurt, cottage cheese and milk are one of the healthiest foods before bed due to their excellent tryptophan content.
the study We have shown that milk combined with light exercise at night can help improve sleep in older people.
3. oatmeal
For those who find it difficult to sleep at night, oatmeal is one of the healthiest foods to eat before bed due to its high fiber and carbohydrates
That too It has been studied and proven to induce sleepiness When consumed before bed. Furthermore, oats are rich in melatonin.
4. Fat fish
Fatty fish such as mackerel, trout, salmon and tuna are extremely healthy foods that help to keep your body healthy before eating vitamin D and fatty acid content before bed fees.
the study The combination of omega-3 fatty acids and vitamin D has been shown to improve sleep quality and improve serotonin production.
the study He said that fish that are high in vitamin D were classified to improve sleep quality.
5. Türkiye
Turkey isn’t just tasty. It is nutritious and efficient in promoting good night sleep.
Turkeys have high protein, riboflavin, phosphorus, and some properties It has been shown to promote sleep quality Reduces the chances of waking up to a night consumed in medium amounts.
Also, turkey contains a considerable amount Tryptophan amino acidinduces melatonin production.
6. Chamomile tea
Chamomile tea is a healthy herbal tea rich in antioxidants. inflammation It is associated with diseases such as heart disease and cancer.
Specifically, to promote good sleep, chamomile tea is Antioxidant, apigeninit binds to specific brain receptors associated with drowsiness, thereby helping to treat insomnia.
Research from 2011 Those who consumed 270 mg of chamomile extract twice daily for 28 days showed less nighttime awakening and slept 15 minutes faster than those who did not drink the extract.
7. Walnuts
Walnuts are one of the healthiest foods to eat before bed. Their fatty acid makeup promotes better sleep.
It is also one of the healthiest nuts to eat every day.
Walnuts also contain alpha linolenic acid (ALA), an omega-3 fatty acid that has been broken down into DHA in the body. DHA increases serotonin production. Please check this study On top of that.
8. Passion Flower Tea
PassionFlower Tea is another healthy herbal tea that helps improve your sleep quality.
In addition to its flavonoid antioxidant content, Apigenin antioxidant It has a calming effect that reduces sleepiness.
They are best consumed at night to achieve optimal results.
9. white
White rice is a staple food that is widely eaten in most households in most countries, including Nigeria.
White rice has a high glycemic index, measuring how food can rapidly increase your blood sugar levels.
that’s right Proposed When consumed an hour before bedtime, foods with high GIs improve sleep quality.
10. banana
Another healthy food you can eat before going to bed is the banana. Bananas are a rich source of sleep-promoting nutrients, such as tryptophan and magnesium. good night.
These nutrients are associated with improving sleep quality, relaxing muscles, and even mood regulation.
Additionally, bananas are low in calories and easy to digest, making them a great option for late-night snacks.
Conclusion
Nutrition plays an important role in promoting good sleep. Take in the healthiest foods before going to bed and observe how they work in your body. You may be surprised by the change.
follow me.
