Sleep: What to Eat Before Going to Bed in the Evening?
Sleep is an important component of overall health and well-being. A restful night’s sleep aids in physical recuperation, fosters mental sharpness, and controls numerous physiological processes, such as metabolism. However, a lot of people have trouble sleeping or staying asleep.
Although lifestyle decisions, stress, and environmental variables all matter, nutrition is one aspect that is frequently disregarded. The food you consume right before bed might significantly affect how well you sleep. This article will examine the relationship between food and sleep as well as the ideal meals to eat in the evening before bed.
The Connection Between Food and Sleep
Sleep and nutrition have a complex relationship. While some nutrients help calm the body and mind, others can increase the synthesis of melatonin, the hormone that controls sleep cycles. Conversely, overeating or eating the incorrect foods can cause pain, indigestion, and difficulty falling asleep. Your ability to get a good night’s sleep might be strongly impacted by the time and makeup of your evening meal.
Let’s explore some of the foods and nutrients that can improve your sleep habits.
Nutrients That Support Sleep
Tryptophan
An important amino acid called tryptophan is needed for the synthesis of serotonin, a neurotransmitter that regulates mood and sleep. Melatonin is the hormone that controls sleep-wake cycles and is derived from serotonin. Tryptophan-rich foods can aid in the body’s production of melatonin, which facilitates sleep.
Turkey, chicken, dairy products like milk, yogurt, and cheese, as well as nuts and seeds like pumpkin and sunflower seeds, are some great sources of tryptophan. Along with eggs, other soy products like tofu and soy milk also contain tryptophan.
Magnesium
It has been shown that the mineral magnesium helps people relax by controlling the neurotransmitters that soothe the nervous system. It is also involved in controlling the synthesis of melatonin. Insomnia and low magnesium levels have been linked to both of these conditions.
Nuts like cashews and almonds are high in magnesium, as are leafy green vegetables like kale and spinach. Other great sources of magnesium include nutritious grains like brown rice and oats, legumes like black beans and lentils, and seeds like flaxseeds and chia seeds.
Calcium
Similar to magnesium, calcium is crucial for controlling sleep. It helps the brain make melanin by using tryptophan. Poor calcium levels can cause irregular sleep cycles, especially when it comes to difficulty falling asleep.
Although dairy products are well-known for their high calcium content, other good sources of calcium include fish like sardines and salmon, fortified plant-based milks like almond and soy milk, and leafy greens like broccoli and bok choy.
Vitamin B6
Melatonin and serotonin synthesis both depend on vitamin B6. Low amounts of these hormones, which control sleep, might result from a B6 deficit and cause restlessness or insomnia.
Fish like salmon and tuna, bananas, chickpeas, poultry like chicken and turkey, and fortified cereals are foods high in vitamin B6.
Melatonin
Even though the body produces melatonin naturally, many foods have trace levels of this hormone that can help control your sleep-wake cycle.
Along with grapes, tomatoes, walnuts, oats, and tart cherries, these foods are particularly high in melatonin and can help the body produce more of the hormone.
Foods That Promote Better Sleep
Including the appropriate meals in your evening meal can aid in getting your body ready for sleep. The following are the perfect foods to have before bed to help you sleep better:
1. Bananas with Almond Butter
Nutritious lipids and protein are added by almond butter, while bananas are a wonderful source of magnesium, potassium, and tryptophan. When consumed together, these snacks can ease muscle tension and nervous system calmness, facilitating easier sleep.
2. Warm Milk with Honey
For generations, people have used warm milk as a traditional cure for insomnia. It has calcium and tryptophan, both of which aid in the production of melatonin. Tryptophan can reach the brain more readily when insulin levels are slightly raised, which is possible with a tiny amount of honey. This soothing beverage is ideal for unwinding before bed.
3. Greek Yogurt with Cherries
Tryptophan, calcium, and protein are abundant in Greek yogurt, and melatonin is found in sour cherries. These two together can make a potent snack that induces sleep. Yogurt’s protein content can also aid in keeping you satisfied all night, preventing any late-night hunger pangs.
4. Oatmeal with Walnuts
In addition to being a great source of complex carbs that can help elevate blood sugar and induce sleep, oats are also a great source of melatonin. Walnuts pack an additional sleep-inducing punch thanks to their melatonin and omega-3 fatty acid content. This carbohydrate and healthy fat combo makes a satisfying, light evening snack.
5. Chamomile Tea with Whole Grain Crackers
Because of its well-known relaxing properties, chamomile tea is frequently used as a home treatment for insomnia. When combined with whole-grain crackers, which are high in complex carbs, you can boost your body’s production of serotonin, which induces calm and sleep.
Foods to Avoid Before Bed
While some foods may improve your quality of sleep, others may have the opposite impact. Your sleep quality can be significantly improved if you avoid these foods before bed:
1. Caffeine and Stimulants
One well-known stimulant that can make it difficult for you to go to sleep is caffeine. In addition to coffee, other foods that include it include tea, chocolate, energy drinks, and some sodas. When taken in the afternoon or evening, even modest doses of caffeine can cause you to stay up later than you would like.
2. Spicy Foods
Acid reflux and indigestion brought on by spicy meals can be uncomfortable and interfere with your ability to sleep. Additionally, they increase body temperature, which interferes with sleep because the body typically cools down during sleep.
3. High-Sugar Foods
Sugar-rich foods and drinks, like cakes, candies, and sugar-filled beverages, can cause blood sugar levels to rise and then plummet, which might cause you to wake up in the middle of the night. Additionally, they may result in restlessness and generally lower-quality sleep.
4. Alcohol
Alcohol actually messes with the sleep cycle, even if it could make you feel sleepy at first. It may result in fragmented sleep, which shortens the amount of time in the deeper sleep stages that are necessary to wake up feeling rejuvenated.
5. Heavy or Fatty Foods
Large, heavy meals, particularly ones heavy in fat, may cause indigestion and discomfort since they take a long time to digest. This may make it more difficult to fall asleep and result in disruptions all through the night.
Timing of Your Evening Meal
It matters as much when you eat as what you ate for your most recent meal. The ideal time to consume your last meal is two to three hours before bed. This allows your body adequate time to process the food and avoid discomforts like acid reflux or bloating.
Choose a modest snack over a large meal if you find yourself hungry right before bed. By doing this, you can prevent experiencing stomach problems while avoiding awakening in the middle of the night owing to hunger.
Conclusion
What you eat before bed can significantly influence the quality of your sleep. By incorporating sleep-promoting nutrients like tryptophan, magnesium, and calcium into your evening meals and snacks, you can support your body’s natural sleep cycles. On the other hand, avoiding foods that stimulate the nervous system or cause discomfort will help you fall asleep faster and enjoy a more restful night.
Creating a calming bedtime routine, complete with the right foods, can make a noticeable difference in your sleep quality, ultimately improving your overall health and well-being.
