It’s a common misconception that drinking warm milk prevents you from falling asleep. You probably already know that hot dairy isn’t always the ideal pre-bedtime habit for a restful night’s sleep if you suffer from insomnia.
However, what does a good night’s sleep entail?According to the Sleep Foundation, getting enough sleep is essential for feeling rested in the morning, having energy that lasts, feeling happy, and having a clear head. According to research, sleep might help your brain rid itself of pollutants, according to the National Institute of Neurological Disorders and Stroke. Your long-term brain health is particularly dependent on this detox. Sleep deprivation can undo some or all of those advantages.
Numerous scientific research have demonstrated the connection between eating and sleep, according to the Sleep Foundation. Studies have provided information about which foods have helped test subjects sleep better, despite the lack of strong proof.
For longer, deeper, and healthier sleep, this post provides a complete list of all the snacks you should eat before turning in for the night.
Almonds
Almonds are among the healthiest snacks found in nature. Unbelievably, one ounce of almonds has at least 25% of the recommended daily intake of riboflavin, phosphorus, and magnesium for the average person. Additionally, almonds are a vital source of melatonin, the hormone that signals when it’s time to go to sleep.
In one trial, rats were given 400 mg of almond extract, whereas other rats were not, according to Healthline. Research revealed that rats given almond extract slept deeper and longer. Rats and humans are obviously different species, and there is no solid data to support the claim that almonds can help people sleep better. However, it’s worthwhile to try to find out.
Kiwi
New Zealand’s sweet, green fruit is a great pre-bedtime snack to help you get a better night’s sleep if you have a sweet tooth, especially in the late hours of the night! Vitamins C, E, potassium, and folate, which are essential for a healthy diet and good for your immune system, are among the many vitamins and nutrients that kiwis are rich in.
Research on the benefits of kiwis for healthy sleep is inconclusive, according to the Sleep Foundation. However, the foundation did cite a study that showed participants who ate two kiwis before bed slept longer and felt more rested than those in the control group. What better way to cap off your day than with a wonderful treat?
Image: 123RF/Sofiia Shunkina
Turkey
It is reasonable to presume that a large number of Americans are familiar with the post-Thanksgiving meal drowsiness. Fortunately, the feeling of thankfulness and contentment that comes with Thanksgiving can continue to have an impact outside of the holidays.Studies demonstrating how a protein-rich bedtime snack might promote deeper and longer sleep are accredited by Healthline.
Turkey contains about eight grams of protein per ounce. Additionally, tryptophan, an amino acid found in Turkey, has been linked to the production of the melatonin described before. Try eating a tasty piece of turkey if you’re having problems falling asleep; you might even make it a nightly ritual.
Rice
You’d be amazed at how much the nutrients in this well-liked dish improve the quality of your sleep, even though it’s not typically thought of as a nightly snack.The Sleep Foundation cites a Japanese adult study: Before bed, some people ate bread or pasta, while others ate rice. It states that no hypothesis can be definitively established by this study alone. Nonetheless, it does corroborate a prior study that discovered that eating anything with a high glycemic index before bed can enhance the quality of a person’s sleep.
On the other hand, foods heavy in carbohydrates, such as soda or sugar-filled items, have been connected to poorer sleep, which is an odd paradox for a seemingly simple way to improve sleep. Accordingly, scientists hypothesize that the extra foods that are taken with carbohydrates may help people sleep better. Whatever the occasion, it’s always nice to have an excuse to savor a hot, flavorful bowl of rice!
In general, it is difficult to draw conclusions about the relative merits of different foods based on how they affect your sleep. But the nutrients in these foods can only improve your general health, which may improve the quality of your sleep. In any case, you should try these late-night goodies!
