If you’ve been struggling to get to sleep, have you thought about the kinds of foods you eat that might be affecting your sleep quality? People often associate good eating habits with weight loss, but what you eat is important for your overnight health too.
With the right food and a consistent bedtime routine, you might finally be able to catch that long lost quality sleep you need to be a functional and healthy human being. So here’s the lowdown on what to eat before bed.
Not only are they sweet and delicious, but kiwis also provide a load of antioxidants and serotonin, which have been linked to improved sleep. In a study where people were given two kiwis to eat an hour before bedtime, they found that their quality and duration of sleep improved. Additional studies have shown a correlation between sleep and the amount of antioxidants in the body.
It’s time to really go bananas, because bananas are the perfect sleep aid. They carry:
- Magnesium: This helps relax your mind and diminish stress to give you some deserved, restful sleep. Magnesium helps your body maintain GABA (Gamma-Aminobutyric acid) levels. GABA slows the brain waves and instills restful sleep.
- Vitamin B6: Vitamin B6 helps turn amino acid tryptophan into serotonin—the neurotransmitter that controls melatonin levels in the body. A good amount of melatonin means you have a healthy internal clock that’ll help you fall asleep at night.
These crunchy, simple, and delicious nuts are a great source of melatonin and magnesium. Better yet, they’re rich with protein, which will keep you full all night. A handful of almonds before bed should be adequate and fulfill 19 percent of your daily magnesium needs. Be sure to eat this snack while swaddled up in an ultra-soft minky blanket to help you feel relaxed and drowsy.
If you’re not an almond fan, how about walnuts? These tree nuts are a great source of melatonin. They also carry a fatty-acid makeup that might fuel better sleep. This makeup carries omega-3 fatty acid, ALA, that’s converted to DHA, which spurs melatonin growth.
Not only does fatty fish like salmon and tuna carry vitamin B6, but also omega-3 fatty acids and vitamin D—a combination that has been shown to increase serotonin levels. So start digging into more fish for dinner to get a head start on your bedtime routine.
Turkey has made a reputation for being a meat that makes you drowsy. Why? Probably because it carries tryptophan—an amino acid that produces serotonin and melatonin. Turkey also has a high content of protein that’s linked to higher sleep quality.
The calcium in yogurt carries tryptophan. One cup of yogurt before bed should help you feel drowsy and drift off to sleep. You can even throw some almonds and kiwis in there and voila! You’ve got a supreme bedtime snack.
We all love to have our eggs in the morning but they can actually make you sleepy, because they carry tryptophan. So try having eggs in the evening and see if it helps fuel some shut-eye. There’s nothing wrong with having breakfast for dinner!
This is another food you probably enjoy eating during the early hours of the morning but that doesn’t mean you can’t enjoy it later in the day. A healthy bowl of oatmeal contains rich amounts of calcium, magnesium, and potassium that can make you sleepy. Oatmeal is also a rich source of fiber, which will keep your gut healthy and happy throughout the night.
Drift off with Minky Blankets
While you’re looking in your pantry and fridge to find the best food to eat before bed, don’t forget to stay comfortable. Consider coupling your bedtime snacks with a minky blanket. Ultra-soft, vegan, and 100-percent polyester, Sew Sweet Minky Design’s minky blankets can help you doze off into dreamland. We proudly carry minky blankets of all different sizes. Check out our adult and child blankets today!