If you decide on a turkey sandwich, skip the hot sauce if it’s close to bedtime.ģ. Among the worst foods to eat before bed are spicy foods, which can be tough to digest and cause heartburn, making it difficult for you to lie down and relax. They can be tough on the digestive system and trigger indigestion that disturbs sleep.Ģ. Oranges and grapefruits might be a go-to snack, but save them for drinks and meals earlier in the day. Plant-based eater? Look for a non-dairy milk that’s high in calcium for similar benefits.ġ. The benefits are real, with tryptophan and calcium both helping us to sleep more soundly. But we couldn’t complete this list without mentioning this classic pre-bed ritual. If a serving of fruit or nuts won’t do the trick, consider a simple turkey sandwich instead.ĥ. One of the most famous sources of tryptophan (as all those who have nodded off after a big Thanksgiving dinner can attest), turkey is often recommended as being among the best foods to eat before bed. Renowned as a good source of healthy fats, walnuts also have a high melatonin content that can lead to a longer night of uninterrupted sleep.Ĥ. They’re also a good source of carbohydrates to fill you up, making this peel-and-eat snack another easy food to enjoy before bed.ģ. Bananas are rich in magnesium and have been found to significantly increase melatonin. Studies have found that the fruit can help you stay asleep longer and improve the quality of your sleep.Ģ. Cherries, especially the tart Montmorency variety, are a natural source of melatonin. Now, let’s start with 5 of the best, and worst, foods to eat before bed.ġ. Both tryptophan and magnesium help produce and regulate melatonin, a hormone that’s a vital component to our sleep-wake cycle, and helps prepare our bodies to wind down. When thinking about the best foods before bed, look for snacks that are a good source of these key nutrients: tryptophan, an amino acid that helps your body regulate sleep and mood, and magnesium, an essential mineral with lots of health benefits - deeper, more sound sleep being one of them. Certain foods are rich in ingredients that can promote a good night’s sleep, while others can have the opposite effect, setting us up for a restless night. Now what? Most nutritionists and sleep specialists agree that some foods are better than others. So you’re ready to answer those hunger pangs. No self-judgment, just a moment to be present while you give your body what it needs. Focus on the food in front of you, taking your time to savor flavors, aromas, and textures. Before you dig in, remember to practice mindful eating. There are plenty of foods that won’t get in the way of your Zzz’s, and even some that might help you sleep better. If it’s less than 2 hours before you plan to go to sleep, you’ll want to stay away from a heavy meal and focus on a wholesome snack instead. It also means putting extra thought into the foods you choose to eat, and when you choose to eat them. That can mean sticking to a consistent sleep schedule and not using your phone before bed. To start, we recommend creating habits that promote sleep hygiene as you wind down for the night. When you add eating to your nighttime routine, it’s all the more important to bring awareness to each act.
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