Most experts say that you shouldn’t eat a big meal right before bed. But do late-night snacks make a difference in how well you sleep? Scientists say that it all depends on what you eat before you go to bed. Here is a list of some of the best foods as bedtime snacks:
1. Bananas
Bananas have a lot of the amino acid tryptophan, which helps your muscles relax. They also have a lot of potassium and magnesium, which also help your muscles relax. This chemical tells your body to make serotonin, which makes you feel calmer and more ready for bed.
2. Figs
Figs are another food that has a lot of potassium and magnesium. Together with calcium and iron, these minerals help your blood flow and keep your muscles from tightening, which makes it easier for you to fall asleep.
3. Cherries
A recent study found that drinking tart cherry juice can increase the amount of melatonin in the body, which can help people fall asleep faster and sleep better overall.
Melatonin is a hormone that our bodies make and that has something to do with how we sleep. Taking melatonin supplements has been shown to help improve circadian rhythms and get rid of insomnia.
4. Walnuts
If you like to snack late at night, don’t reach for chips. Instead, grab a handful of walnuts. This nut is not only a good source of melatonin, but it is also full of omega-3 fatty acids, which are good for your heart.
5. Yogurt
Tryptophan can also be found in healthy foods like yogurt. If you want to snack on yogurt late at night, skip the sweet and flavored kinds and go for a cup of plain yogurt instead. Better yet, try Greek yogurt, which has more protein and less fat and carbs than regular yogurt.
6. Pistachios
Pistachios have a lot of melatonin, vitamin B6, and magnesium, which are all foods that help you sleep better and longer.
7. Kale
One cup of chopped kale has 10% of the Recommended Daily Allowance (RDA) of vitamin B6, making it one of the best foods for sleep. The body makes more serotonin and melatonin when it has enough vitamin B6.
8. Kiwi
In a study, people who ate kiwifruit an hour before going to bed fell asleep 42% faster than those who didn’t eat anything. People think this is possible because the fruit has a lot of serotonin. Folate, which is found in kiwi, is said to help stop sleep problems like insomnia.
9. Spinach
Here’s another food that people who can’t sleep should eat a lot of. Spinach has a lot of tryptophan, magnesium, folate, and vitamin B.
10. Cottage Cheese
Yogurt get you down? Try a cup of cottage cheese to change things up. Cottage cheese is high in tryptophan and casein. Casein protein is a milk protein that stays in your body for a long time. You can stay on your diet and still sleep well at night if you eat a cup of cottage cheese.
11. Nut Butter And Toast
Nuts have a lot of tryptophan, and toast has a lot of carbs that make you sleepy. Together, they make a great snack to eat before bed.
12. Almonds
Melatonin is a hormone that tells your body when it’s time to get ready for sleep. Almonds are another food that has a lot of it.
13. Hummus
Chickpeas, which are used to make hummus, are a natural source of all the vitamins and minerals that help you sleep, like tryptophan and vitamin B6.
14. Oatmeal
A warm bowl of oatmeal always makes me feel better. Maybe it’s because there’s a lot of tryptophan and B vitamins in it!
15. Whole Grain Crackers
If you don’t want to get too full before bed, try snacking on some whole-grain crackers. These are rich in complex carbs that can stabilize blood sugar levels throughout the night.
