7 foods you should eat before bed for better sleep

Quality sleep is a cornerstone of good health, impacting everything from cognitive function to immune strength.

While many factors influence sleep, including stress and environment, diet also plays a crucial role.

Certain foods contain nutrients that can help regulate sleep hormones, relax the body, and promote a restful night.

Below is a comprehensive guide to five foods you should consider eating before bed to improve your sleep quality.

1. Almonds

Almonds are a powerhouse of nutrients that support sleep. They are rich in magnesium, a mineral known for its ability to relax muscles and reduce stress.

Magnesium also helps regulate melatonin, the hormone responsible for controlling your sleep-wake cycle.

Additionally, almonds contain healthy fats and protein, which can stabilize blood sugar levels overnight, preventing disruptions in sleep.

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A small handful (about 1 ounce) of almonds about an hour before bed can be an excellent sleep-promoting snack.

2. Bananas

Bananas are a natural sleep aid due to their high levels of potassium and magnesium, both of which act as muscle relaxants.

They also contain tryptophan, an amino acid that the body converts into serotonin and melatonin—hormones that promote relaxation and sleep.

The natural sugars in bananas help transport tryptophan to the brain, making it more effective.

Eating a banana with a small amount of nut butter (like almond or peanut butter) can create a balanced snack that supports better sleep.

3. Oatmeal

A warm bowl of oatmeal is not only comforting but also beneficial for sleep. Oats are a source of complex carbohydrates, which help increase the availability of tryptophan in the bloodstream.

Tryptophan is then converted into serotonin and melatonin, promoting relaxation and sleep.

Oats also contain magnesium and calcium, which help calm the nervous system.

For an added sleep boost, consider topping your oatmeal with a sprinkle of cinnamon or a few slices of banana.

4. Cherries (Tart Cherries)

Studies have shown that consuming tart cherry juice can increase melatonin levels in the body, leading to improved sleep duration and quality.

Tart cherries also contain antioxidants that reduce inflammation, which can contribute to better overall health and restful sleep.

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A small glass of tart cherry juice or a handful of dried cherries about 30 minutes before bed can be highly effective.

5. Herbal Tea (Chamomile or Peppermint)

While not a food, herbal teas like chamomile or peppermint are excellent additions to your bedtime routine.

Chamomile tea, in particular, contains apigenin, an antioxidant that binds to receptors in the brain, promoting relaxation and reducing insomnia.

Peppermint tea, on the other hand, is caffeine-free and can soothe digestion, preventing discomfort that might disrupt sleep.

Sipping a warm cup of herbal tea about 30 minutes before bed can help calm your mind and prepare your body for rest.

6. Walnuts

Walnuts are another sleep-friendly food due to their natural melatonin content.

They also provide omega-3 fatty acids, which have been linked to improved sleep quality by reducing inflammation and supporting brain health.

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A small serving of walnuts (about 1 ounce) before bed can be a satisfying and sleep-enhancing snack.

7. Greek yoghurt

Greek yoghurt is a great bedtime snack because it is high in protein and calcium.

Calcium helps the brain use tryptophan to produce melatonin, while protein helps stabilize blood sugar levels throughout the night.

For an added benefit, pair Greek yoghurt with a few tart cherries or a drizzle of honey, which can further enhance its sleep-promoting properties.

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