It is vital for your overall well-being to have sufficient and quality sleep since it lessens the possibility of contracting chronic diseases, maintains your brain’s health, and enhances your immune system.
Getting 7 to 9 hours of continuous sleep every night is typically advised, but numerous individuals face difficulties in accomplishing this. There are several techniques you can adopt to enhance your sleep quality, including modifying your dietary habits as certain foods and beverages encourage restful sleep.
With numerous health benefits, almonds belong to the category of tree nuts. Specifically, they are rich in nutrients, providing 18% of an adult’s daily requirement of phosphorus and 23% of riboflavin in just one ounce (28 grams) of dry roasted almonds.
Consuming an ounce of almonds can supply 25% of the daily manganese requirements for men and 31% for women. Regular consumption of almonds has been connected with reduced risks of certain chronic ailments like heart disease and type 2 diabetes, due to their antioxidant, fiber, and healthy monounsaturated fats content.
Allegedly, almonds can improve the quality of sleep due to their melatonin content, which is also found in other nut varieties. Melatonin controls the body’s internal clock and indicates when it’s time for rest.
A study was conducted to investigate the impact of administering 400mg of almond extract to rats. It was discovered that the rats experienced longer and deeper sleep compared to when they did not consume almond extract. The results suggest the possibility of sleep benefits associated with almonds, however, additional comprehensive research on humans is necessary.
To test the impact of almonds on your sleep quality, consuming a 1-ounce (28-gram) serving, equivalent to a handful, may suffice if you plan to eat them before bedtime. Due to the presence of melatonin and magnesium, nutrients that enhance sleep quality, almonds could be an ideal bedtime snack.
Roasted turkey is both delectable and nourishing. It contains a significant amount of protein, with each ounce (28 grams) of roasted turkey providing almost 8 grams of this vital nutrient. Protein plays a vital role in keeping one’s muscles robust and regulating appetite.
Moreover, turkey provides a moderate amount of certain vitamins and minerals like phosphorus and riboflavin. It is particularly rich in selenium, as a serving of 3 ounces contains 56% of the required Daily Value (DV).
There are a couple of reasons why some individuals feel tired or drowsy after consuming turkey. One of the key factors is its high concentration of the amino acid tryptophan, which boosts the generation of melatonin.
Turkey’s protein content could also aid in inducing sleepiness. Studies show that consuming a reasonable amount of protein prior to bedtime can improve the quality of sleep, resulting in fewer interruptions during the night.
Further research is needed to validate the potential of turkey in enhancing sleep. Turkey, with its significant protein and tryptophan content, could prove to be an ideal food option for consumption before going to bed as it may have a sleep-inducing effect.
A single fruit has just 42 calories but boasts a considerable quantity of essential nutrients. It supplies 71% of the daily value for vitamin C and can fulfill 23% and 31% of the daily vitamin K requirements for men and women, respectively.
Kiwis are rich in folate, potassium, and various trace minerals. Additionally, consuming this fruit can positively impact digestion, mitigate inflammation, and decrease cholesterol levels. These benefits stem from the substantial quantities of fiber and carotenoid antioxidants found in kiwis.
Kiwis have been found to have a positive impact on improving the quality of sleep, making them one of the top recommended foods to consume prior to going to bed.
Twenty-four adults consumed two kiwifruits every night one hour before bedtime for four weeks. As a result, they fell asleep 42% faster compared to nights when they didn’t eat before sleeping.
Moreover, they experienced a 5% enhancement in their capacity to have an uninterrupted sleep during the entire night, accompanied by a 13% increase in their overall sleep duration. Kiwis are sometimes credited for their capability to promote sleep due to the presence of serotonin, a neurotransmitter that aids in regulating your sleep-wake cycle.
The sleep-enhancing properties of kiwis may be partly attributed to their anti-inflammatory antioxidants, such as vitamin C and carotenoids, according to some suggestions.
Although consuming 1-2 medium-sized kiwis before bedtime may help you fall asleep faster and have a longer sleep, there needs to be more scientific proof to establish the impact of kiwis on enhancing sleep. The presence of serotonin and antioxidants in kiwis can potentially enhance sleep quality if consumed at night.
The consumption of tart cherry juice offers notable health advantages as it supplies moderate quantities of essential nutrients such as magnesium and phosphorus, and is also a rich source of potassium. One 8-ounce (240-milliliter) portion can fulfill 17% of a woman’s recommended daily potassium intake and 13% of a man’s.
Tart cherry juice contains high levels of antioxidants such as anthocyanins and flavonols. It is also known to induce sleepiness and has been researched for its ability to alleviate insomnia. Thus, consuming tart cherry juice before sleeping can potentially enhance the quality of your sleep.
Tart cherry juice’s ability to promote sleep is attributed to the significant level of melatonin it contains.
A minor trial was conducted on insomniac adults who consumed 8 ounces (240 ml) of sour cherry juice twice daily for a duration of 14 days. They observed an increase in sleep duration by 84 minutes and reported an improvement in the quality of their sleep in contrast to when they refrained from drinking the juice.
Further research is needed to validate the efficacy of tart cherry juice in promoting better sleep and preventing insomnia despite the encouraging results. However, it might be worth giving tart cherry juice a shot before bedtime if you encounter difficulty in nodding off or maintaining sleep at night.
Salmon, tuna, trout, and mackerel are types of fish which are rich in nutrition. What makes them stand out is their high levels of vitamin D. A single portion of sockeye salmon weighing 3 ounces (85 grams) contains 570 international units (IU) of vitamin D, accounting for 71% of the daily value (DV). Farmed rainbow trout of the same size is a significant source of vitamin D, with one serving providing 81% of your DV.
Moreover, fish that are rich in fat contain valuable omega-3 fatty acids, most notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are renowned for their anti-inflammatory properties. Furthermore, these omega-3 fatty acids may offer protection from heart disease and enhance cognitive function.
Fatty fish that contain both omega-3 fatty acids and vitamin D have the ability to improve the quality of sleep, as both are known to boost serotonin production. A study revealed that men who consumed 10.5 ounces (300 grams) of Atlantic salmon three times a week for a period of six months were able to fall asleep around 10 minutes quicker compared to those who consumed beef, chicken or pork.
The outcome was believed to be caused by the presence of vitamin D. Participants who consumed fish had elevated levels of vitamin D, which correlated with a marked enhancement in the quality of their sleep. Consuming a small amount of fatty fish prior to going to bed could potentially result in faster sleep onset and deeper sleep. Additional research is necessary to draw a definitive conclusion regarding the efficiency of fatty fish in promoting better sleep.
6. Fish
Fatty fish such as salmon, tuna, and mackerel are excellent options for those who do not follow a vegetarian diet. These fishes are deemed as healthy choices due to their high Vitamin D content. Vitamin D aids in the regulation of calcium levels in the body and is advantageous for organs such as the kidneys, skin, parathyroid glands, and more.
Omega-3 fatty acids can also be found in fatty fishes and are considered beneficial for the body. These healthy fatty acids can function as anti-inflammatory agents and help improve brain function. Studies indicate that consuming omega-3 fatty acids can boost the production of serotonin in the nervous system, leading to better sleep quality. Therefore, consuming fishes containing omega-3 fatty acids will not disrupt sleep, eliminating the need for tossing and turning to get some rest.
Nutritive oils found in fish are beneficial for both your body and skin.
7. White rice
To produce white rice, both the bran and germ of brown rice must be removed during processing. This process results in a reduction of fiber, nutrients, and antioxidants in white rice when compared to brown rice. Nevertheless, white rice still offers sufficient amounts of thiamine, folate, and manganese, making it a good choice for a late-night snack.
White rice is known to have a high Glycemic Index (GI) which measures how quickly a food raises the body’s glucose levels. Consumption of foods with a high GI, such as rice, may enhance the quality of sleep, provided you consume them an hour before bedtime. To ensure a good night’s sleep when planning to retire by 7 p.m, consuming white rice by 6 p.m is recommended.
8. Bananas
At last, there is something available for vegetarians- a type of fruit! Bananas not only provide a pleasing taste but they are also packed with essential compounds such as potassium and tryptophan, making them an ideal option for consumption during nighttime.
As previously mentioned, Tryptophan is a crucial protein that contributes to relaxation. Consuming some bananas before a meal can enhance the overall quality of your sleep. Furthermore, bananas are loaded with vitamins and antioxidants, and also have properties that can facilitate easier bowel movements.
9. Cheese and crackers
Combining crackers and cheese can provide a balanced carbohydrate and tryptophan source that can regulate the body’s sugar levels. This combination increases the amount of tryptophan that is sent to the brain. The sugar content in cheese is essential for brain fuel, while the tryptophan assists in the creation of melatonin.
Consuming cheese and crackers together results in an increased production of serotonin and melatonin in the nervous system, leading to an enhancement in the quality of sleep.
10. Warm cereals
Fiber is abundant in cereals, particularly oats that also boast a significant concentration of melatonin, enhancing sleep quality. Choosing a bowl of hot cereal or whole grains prior to bedtime is advisable since they are low in calories and unlikely to cause sleep disturbances.
11. Yoghurt
Yogurt is delicious and popular among both children and adults. Additionally, it provides a substantial amount of calcium, which is a vital mineral for the human body. Calcium plays a crucial role in fostering bone and teeth development, and is essential for muscular contractions in the skeletal, smooth, and cardiac muscles.
Calcium is necessary for the production of melatonin from tryptophan in your body. Inadequate levels of calcium can result in a decrease in melatonin production, leading to poor sleep quality. Additionally, casein found in yogurt is thought to mitigate early morning hunger.
Yogurt without added sugar is an excellent option for a snack and is among the top foods to consume before bedtime.
12. Eggs
Eggs are an excellent source of protein and are low in calories, making them an ideal choice for a late-night snack. They are simple to prepare and can be served with a variety of other snacks. Additionally, eggs contain tryptophan, which has been shown to improve sleep quality.
13. Protein-pineapple smoothie
You may have observed that the majority of the snacks and foods featured in this compilation of optimal late-night foods are high in protein content. The ingestion of protein-rich meals before sleeping can enhance the mending of muscles. Moreover, it can combat the decline in muscle mass that comes with aging, especially among those who work out frequently.
For a bedtime snack, consider blending milk with some pineapple chunks. Milk is rich in tryptophan protein, which the body uses to generate melatonin. Pineapples are low in calories and unlikely to disrupt normal digestive processes. In addition, they can enhance serotonin levels in the body.
14. Honey
Honey, gathered by bees, is a wholesome and low-calorie food item. It has the potential to enhance the melatonin production within the body, and also comprises beneficial sugars like glucose and fructose, which can positively impact the blood sugar level. Honey is considered to be a perfect late-night snack.
15. Popcorn
Popcorn can make for a fantastic late-night snack if you forego sugar, milk, and other fatty additions. Thanks to its high fiber content, popcorn is low in calories and considered a healthy snack option. Research suggests that high-fiber grains can reduce the likelihood of developing heart disease, diabetes, and certain types of cancer.
In addition, polyphenols can be found in popcorn, which is known to enhance circulation and overall well-being due to its antioxidant properties.