Which foods can help improve sleep quality. How do certain nutrients promote better rest. What are the best bedtime snacks for a good night’s sleep. Discover science-backed foods that aid in falling asleep faster.

The Science Behind Sleep-Promoting Foods

Getting a good night’s sleep is crucial for overall health and well-being. While many factors contribute to sleep quality, diet plays a significant role. Certain foods contain nutrients that can help regulate sleep cycles and promote relaxation. Understanding the science behind these sleep-inducing foods can help you make informed choices for better rest.

Key nutrients that contribute to improved sleep include:

• Tryptophan: An amino acid that helps produce serotonin and melatonin
• Magnesium: A mineral that regulates neurotransmitters involved in sleep
• Calcium: Essential for the production of melatonin
• Vitamin B6: Aids in the conversion of tryptophan to serotonin
• Melatonin: The hormone responsible for regulating sleep-wake cycles

By incorporating foods rich in these nutrients into your diet, particularly in the evening, you can potentially improve your sleep quality and duration.

Fruits and Vegetables for Better Sleep

Several fruits and vegetables contain sleep-promoting compounds that can help you drift off to dreamland more easily. Here are some top choices:

Figs: A Mineral-Rich Sleep Aid

Figs are an excellent source of various minerals that contribute to better sleep. They contain:

• Potassium
• Magnesium
• Calcium
• Iron

These minerals work together to improve blood flow and muscle contraction, both of which are important for falling asleep. A study on elderly participants found that magnesium supplementation increased sleep time and efficiency.

Lettuce: Nature’s Sleep Tonic

While it may not be the first food that comes to mind for a bedtime snack, lettuce contains a powerful sleep-promoting compound. Lactucarium, a phytonutrient found in lettuce, has been shown to promote relaxation and sleep. For those who don’t fancy a late-night salad, try making a soothing “lettuce tea” by steeping romaine leaves in hot water and adding a touch of honey for flavor.

Sweet Potatoes: A Nutrient-Dense Sleep Booster

Sweet potatoes are not only delicious but also packed with sleep-promoting nutrients. They are rich in:

• Potassium
• Magnesium
• Calcium

These components have been shown to help relax muscles and lower blood pressure before bedtime. For an extra sleep-inducing boost, try adding a drizzle of honey and a pinch of sea salt to your sweet potato dish.

Kale: The Calcium-Rich Sleep Enhancer

Kale is a nutrient powerhouse that can also contribute to better sleep. Its high calcium content serves as a trigger for the brain to utilize tryptophan, which in turn helps release melatonin, the sleep-promoting hormone. Incorporating kale into your evening meals or as a light snack can potentially improve your sleep quality.

Protein-Rich Foods for Restorative Sleep

Protein is essential for overall health, and certain protein-rich foods can also promote better sleep. Here are some protein sources that can help you catch more Z’s:

Fish: Omega-3s for Optimal Sleep

Fatty fish such as salmon, tuna, trout, and mackerel are excellent sources of vitamin D and omega-3 fatty acids. This powerful combination has been shown to increase serotonin production, which is crucial for regulating sleep cycles. A study found that people who consumed salmon regularly fell asleep about 10 minutes faster than those who ate other types of meat.

Turkey: The Tryptophan Powerhouse

Turkey is famous for its sleep-inducing properties, and for good reason. It contains high levels of tryptophan, an amino acid that has been shown to increase melatonin production. If you struggle with falling asleep, incorporating turkey into your evening meals might help you doze off more easily.

Tofu: Plant-Based Sleep Support

For those following a plant-based diet, tofu can be an excellent sleep-promoting food. It is rich in high-quality protein, calcium, and isoflavones, a type of phytoestrogen that can increase serotonin levels. Research has shown that adults who consumed two or more servings of soy products daily experienced longer sleep duration and reported better overall sleep quality.

Carbohydrate-Rich Foods for Sleep Enhancement

Carbohydrates play a crucial role in sleep regulation by affecting blood sugar levels and the availability of sleep-promoting compounds. Here are some carb-rich foods that can help improve your sleep:

White Rice: The High Glycemic Sleep Inducer

While brown rice may be more nutrient-dense, white rice has its own sleep-promoting benefits. It has a high glycemic index, which means it can cause a rapid increase in blood sugar levels. Studies have found that people who consumed high glycemic index foods like white rice experienced longer sleep duration. The resulting insulin boost helps transport tryptophan to the brain, potentially increasing melatonin production.

Pretzels: A Surprising Sleep Aid

Like white rice, pretzels have a high glycemic index. When consumed before bed, they can cause a quick rise in blood sugar levels. This insulin boost helps transport tryptophan to the brain, potentially increasing the production of melatonin, nature’s sleep aid. While it’s important to consume these in moderation, a small serving of pretzels as a bedtime snack might help improve your sleep quality.

Oatmeal: The Melatonin-Rich Grain

Oatmeal is not only a nutritious breakfast option but also a potential sleep enhancer. It provides a natural source of melatonin and is loaded with complex carbohydrates. When eaten before bed, oatmeal can induce drowsiness due to its ability to create a small rise in blood sugar levels. Consider having a small bowl of oatmeal as a bedtime snack for better sleep.

Natural Sweeteners and Sleep

While excessive sugar intake can disrupt sleep, certain natural sweeteners may actually help promote better rest:

Honey: Nature’s Sweet Sleep Aid

For those with a sweet tooth, honey might be the perfect bedtime snack. It contains glucose, which can help reverse levels of orexin, a neurotransmitter in the brain that increases alertness. By reducing orexin levels, honey may help you feel more relaxed and ready for sleep. Try adding a small amount of honey to herbal tea or warm milk for a soothing pre-bed drink.

Unconventional Sleep-Promoting Foods

Some less obvious foods can also contribute to better sleep. Here are a couple of unique options to consider:

Barley Grass Powder: A Nutritional Sleep Booster

Barley grass powder is a potent sleep aid due to its rich content of calcium, potassium, and tryptophan. It also contains Gamma-Aminobutyric Acid (GABA), a chemical naturally produced in the brain that has been shown to promote sleep and prevent insomnia. To incorporate barley grass powder into your diet, try adding it to smoothies, salad dressings, soups, or simply mix it with water.

Popcorn: The Whole Grain Sleep Snack

Popcorn might seem like an unlikely sleep aid, but this whole grain snack can actually help promote better rest. It’s packed with fiber and complex carbohydrates, which can make tryptophan more available to the brain. A study found that foods like popcorn and nuts provided longer sleep duration when consumed as a bedtime snack. Just be sure to choose air-popped or lightly seasoned varieties to avoid excess calories and unhealthy additives.

By incorporating these sleep-promoting foods into your diet, particularly in the evening hours, you may be able to improve your sleep quality and duration naturally. Remember that individual responses to foods can vary, so it’s essential to pay attention to how your body reacts and consult with a healthcare professional if you have persistent sleep issues.

Creating a Sleep-Friendly Diet Plan

Now that we’ve explored various sleep-promoting foods, it’s important to consider how to incorporate them into your daily diet effectively. Here are some tips for creating a sleep-friendly eating plan:

Timing Your Meals for Optimal Sleep

The timing of your meals can significantly impact your sleep quality. Eating too close to bedtime may cause discomfort and disrupt sleep, while going to bed hungry can also interfere with rest. Aim to have your last substantial meal 2-3 hours before bedtime. If you need a snack closer to sleep time, opt for something light and easily digestible from the list of sleep-promoting foods we’ve discussed.

Balancing Macronutrients for Better Sleep

A well-balanced diet that includes appropriate amounts of protein, complex carbohydrates, and healthy fats can contribute to better sleep. Here’s a general guideline:

• Protein: Include lean sources like fish, turkey, or tofu in your evening meal
• Complex Carbohydrates: Incorporate whole grains, sweet potatoes, or oatmeal
• Healthy Fats: Add sources like avocados, nuts, or olive oil in moderation

This balance helps stabilize blood sugar levels and provides the necessary nutrients for sleep-promoting hormone production.

Hydration and Sleep

Proper hydration is crucial for good sleep, but it’s important to balance fluid intake to avoid nighttime trips to the bathroom. Aim to drink most of your water earlier in the day and taper off in the evening. If you need a bedtime drink, opt for small amounts of sleep-promoting beverages like warm milk, chamomile tea, or tart cherry juice.

Lifestyle Factors That Complement Sleep-Promoting Foods

While diet plays a significant role in sleep quality, it’s important to consider other lifestyle factors that can enhance the effects of sleep-promoting foods:

Establishing a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock. This consistency can enhance the effects of sleep-promoting foods by aligning your meal times with your natural sleep-wake cycle.

Creating a Relaxing Bedtime Routine

Develop a calming pre-sleep routine that includes activities like reading, gentle stretching, or meditation. Pairing these relaxation techniques with sleep-promoting snacks can create a powerful combination for improved sleep quality.

Managing Stress and Anxiety

High stress levels can negate the benefits of even the most sleep-friendly diet. Incorporate stress-reduction techniques such as deep breathing exercises, journaling, or yoga into your daily routine to complement your sleep-promoting dietary choices.

Potential Risks and Considerations

While incorporating sleep-promoting foods into your diet can be beneficial, it’s important to be aware of potential risks and considerations:

Allergies and Intolerances

Some sleep-promoting foods may not be suitable for everyone due to allergies or intolerances. For example, individuals with lactose intolerance should avoid dairy-based sleep aids, while those with nut allergies need to steer clear of foods like almonds or walnuts. Always consult with a healthcare professional if you have concerns about food allergies or intolerances.

Interactions with Medications

Certain sleep-promoting foods can interact with medications. For instance, foods high in vitamin K, like kale, can interfere with blood-thinning medications. If you’re taking any medications, it’s crucial to discuss potential food interactions with your doctor or pharmacist before making significant changes to your diet.

Moderation is Key

While these foods can promote better sleep, it’s important to consume them in moderation. Overeating, even on healthy foods, can lead to discomfort and disrupt sleep. Pay attention to portion sizes and listen to your body’s hunger and fullness cues.

By considering these factors and making informed choices, you can create a sleep-friendly diet that works in harmony with your overall health and lifestyle. Remember that everyone’s needs are different, so it may take some experimentation to find the right combination of foods and habits that work best for you. With patience and persistence, you can harness the power of nutrition to improve your sleep quality and wake up feeling more refreshed and energized.

25 Foods That Help You Sleep

Midnight munchies have a bit of a bad reputation. Blamed for things like causing insomnia and inducing weight gain, bedtime snacks are generally to be avoided at late hours, even if your stomach is growling.
 
However, not all foods are the same. The right snacks can be healthy and serve as natural sleep aids. If you’re one of the 70 percent of Americans who struggle to get good sleep at least once a month, you may want to consider a bedtime snack. For those who feel hungry or wake up in the middle of the night, there are certain foods that can help you get back to sleep.
 
To get better sleep quality from our food, we need ingredients such as amino acids, enzymes, and antioxidants. Below we’ll explore 25 bedtime foods that help you sleep as backed by science*.

Foods to Eat Before Bed

Munching on the right food two or three hours before bed can provide a boost of nutrition and promote better sleep, especially when paired with a relaxing sleep podcast. Here are some of the best foods to have for dinner or as a post-dinner snack.
 
1. Figs 
Figs pack a concentrated blend of potassium, magnesium, calcium and iron, which can help with blood flow and muscle contraction. These factors are important when it comes to falling asleep. A study conducted on elderly participants found that those who took magnesium had an increase in sleep time and efficiency.
 
2. Fish 
Fatty fish such as salmon, tuna, trout and mackerel have an exceptional amount of vitamin D and omega-3 fatty acids. This powerhouse combination has been shown to increase the production of serotonin. A study found that people who ate salmon for six months fell asleep about 10 minutes faster than those who ate other meats.
 
3. Turkey 
This Thanksgiving staple contains the amino acid tryptophan, which has been shown to increase melatonin production. If you have trouble falling asleep, then turkey might just be the meat you want to gobble up.  

 
4. Lettuce 
While lettuce may not sound like the most exciting bedtime snack, it’s a potent one for sleep. Lettuce contains a phytonutrient called lactucarium that has been shown to promote sleep and relaxation. Don’t want to eat salad? Try making some “lettuce tea” by pouring hot water over romaine leaves, seeping them and adding a touch of honey for flavor.
 
5. Barley Grass Powder 
Barley grass is a powerful sleep aid due to its calcium, potassium and tryptophan content. Gamma-Aminobutyric Acid (GABA), a chemical made inside the brain, is also present in the plant, which has been shown to promote sleep and prevent insomnia. To enjoy it as a snack, try adding the powder to smoothies, salad dressings, soups or just plain water.
 
6. Sweet Potato 
Sweet potatoes are not only tasty, but they are also great sources of potassium, magnesium and calcium. Similar to bananas, the sweet potato’s components have been shown to help you relax and lower your blood pressure before bedtime. Try adding some honey and sea salt to your sweet potatoes for some extra flavor. 

 
7. Honey 
If you have a sweet tooth, a honey-glazed snack might be just what you need. Honey contains glucose which can help to reverse levels of orexin, a neurotransmitter in the brain that makes you more alert.
 
8. Tofu 
Tofu is a rich source of high-quality protein, calcium and isoflavones, a type of phytoestrogen that can increase serotonin. A study found that adults who ate two or more soy servings slept longer and reported better sleep quality.
 
9. White Rice 
Although it contains fewer nutrients than brown rice, white rice is rich in carbohydrates and has a high glycemic index. Studies have found that people who ate food with a high glycemic index, like rice, experienced longer sleep duration. 

 
10. Pretzels 
Like white rice, pretzels have a high glycemic index, meaning they can cause blood sugar levels to rise. The resulting insulin boost transports tryptophan into your brain and helps to increase melatonin, nature’s sleep aid.
 
11. Oatmeal 
Oatmeal is another food that provides a natural source of melatonin. Similar to rice, oatmeal is loaded with carbs and has been reported to induce drowsiness when eaten before bed due to creating a small rise in blood sugar.
 
12. Kale 
Kale is a powerful leafy green packed with antioxidants and calcium. Calcium serves as another trigger for your brain to use tryptophan and unleash the sleep-promoting hormone melatonin. 

Late Night Snacks

Are you often hit with late night hunger pangs? Rather than indulging in classic junk food munchies, here are some snooze foods that are healthier and more effective at inducing sleep.
 
13. Popcorn 
A midnight munchie to get excited about! Popcorn is a whole grain packed with fiber and carbs. Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. A study found that food such as popcorn and nuts provided a longer sleep duration than food such as burgers and pizza.
 
14. Dark Chocolate 
Here’s another sweet bedtime treat. A study at the University of Edinburgh found that the magnesium present in dark chocolate can help a person sleep better at night by keeping their circadian rhythms in check.
 
15. Hummus 
Chickpeas, the main ingredient in hummus, are rich in tryptophan, folate and vitamin B6. Folate, a B-vitamin, has been shown to help regulate sleep patterns while vitamin B6 can keep your internal clock in check by producing melatonin and serotonin. Hummus also has naturally-occurring melatonin, making it the perfect spread for a late-night snack. 

 
16. Almonds 
Almonds are a type of tree nut rich in many beneficial nutrients. They are a source of melatonin, a hormone that helps regulate your sleep-wake cycle. Eating an ounce of almonds can also provide 19% of your daily need of magnesium, which has been shown to reduce stress and help those with insomnia.
 
17. Walnuts 
Walnuts are another tree nut packed with over 19 vitamins and healthy omega-3 fats. Similar to almonds, walnuts are often suggested to improve the quality of sleep, as they are a natural food source of melatonin. They also provide ALA, a fatty acid that converts to DHA, which helps produce serotonin, another sleep-enhancing chemical.
 
18. Nut Butter and Toast 
Nut butter, such as almond or peanut butter, is the perfect complement for any snack because it is filled with tryptophan-boosting protein. Nut butter also provides a power duo of carbs and protein, which helps to cause drowsiness. Add a dollop of nut butter to some crackers to help you sleep.
 
19. Pistachios 
Pistachios are another type of nut that can help whisk you off to slumberland. Packing protein, vitamin B6 and magnesium, pistachios contain the central ingredients that can help you sleep. Pistachios also have the highest concentration of melatonin.  

 
20. Watermelon 
Chock-full of water and nutrients, watermelon helps push water through your system and keeps you hydrated, helping to eliminate those post-dinner munchies. Watermelon also contains choline, a nutrient that has been shown to help with sleep disturbances, as well as lycopene, an antioxidant that can make it easier to fall asleep, according to one study.
 
21. Kiwi 
Low in calories and full of vitamin C and K, kiwi may be one of the best snacks to eat before bedtime. One study found that adults who consumed two kiwis one hour before bed fell asleep 45% faster and slept for 13% longer than those who did not.
 
22. Pineapple 
Pineapple is another fruit that can help you fall asleep by giving a boost to the melatonin production in your body. Researchers found that melatonin levels increased by more than 266 percent after eating pineapples. 

 
23. Cottage Cheese and Crackers 
Cottage cheese is high in lean protein, which packs the amino acid tryptophan. When levels of serotonin are low in your body, it may cause insomnia. Tryptophan may help remedy this by boosting serotonin levels. For an extra punch, pair cottage cheese with carb-rich crackers to help you fall asleep.
 
24. Yogurt and Bananas 
Studies show that the consumption of yogurt can initiate sleep and help cure insomnia. Pair it with some bananas, which are rich in a source of tryptophan, magnesium, potassium. A study found that these properties may help regulate blood pressure and help you get a good night’s sleep. 

Drinks That Help You Sleep

Along with the nuts, vegetables and carb-filled snacks that we listed above, a glass of these drinks can help you soothe and provide the nutrients needed for sleep.
 
Chamomile Tea 
Chamomile is a soothing herbal tea rich that contains apigenin, an antioxidant that latches to specific receptions in the brain and induces sleepiness. One study found that adults who drank chamomile fell asleep 15 minutes faster than those who didn’t and experienced less waking during the night.
 
Goji Berry Juice 
Goji berries supply a generous amount of antioxidants as well as a bit of melatonin. A study found that 80% of people who drank goji berry juice reported improved sleep quality and 70% found it easier to wake up. 

 
Passionflower Tea 
There is evidence to suggest passionflower tea can reduce anxiety due to its antioxidant content and reduce stress due to the production of GABA. A study found that adults who drank a cup of this tea before bed rated their sleep quality better than those who didn’t.
 
Warm Milk 
There’s a reason why we often give kids a glass of warm milk before bed. Milk is another source of the amino acid tryptophan. A study in the Nordic Journal of Psychiatry found a melatonin-rich milk drink at night helped improved sleep quality among elderly adults.
 
Tart Cherry Juice 
Like whole cherries, tart cherry juice is filled with key nutrients and antioxidants and is a natural source of melatonin. Studies have shown that adults with insomnia reported sleeping for 90 minutes longer when they drank tart cherry juice twice a day for two weeks.

Food to Avoid Before Bed

Don’t bite off more than you can chew. While bedtime snacks can help you sleep, there are also foods that can disturb your sleep and keep you awake.
 
Fried Food 
This should be no surprise. As great as chicken fingers sound for a midnight snack, fried foods take a while to digest and may give you heartburn if eaten too close to bedtime.
 
High Fat Food 
Similar to fried foods, high-fat foods such as burgers and pizza also take longer to digest than other foods and could interfere with your sleep. 

 
High Sodium Food  
Hold back on dunking your sushi. High-sodium foods such as soy sauce and smoked meats will likely cause you to wake up feeling parched for water.
 
Spicy Food 
If you’re prone to heartburn, spicy foods should be avoided right at bedtime. Lying down aggravates the feeling of heartburn, making it harder to fall asleep.
 
Tomato-based Sauces 
While that plate of leftover pasta might sound tempting, foods with a hearty amount of tomato have a tendency to interfere with sleep by causing acid reflux and heartburn.

Drinks to Avoid Before Sleeping

Just as there are foods to avoid, you’ll also want to avoid some of these drinks if you want to fall asleep easily and have a good night’s rest.
 
Coffee 
This one should be a no brainer. The drink that’s gotten you through all-nighters and early 8 A.M. meetings should not be consumed before bed. Research has shown that caffeine can remain in your system for up to 14 hours, which may delay your sleep.
 
Alcohol 
While a night of booze can help you knock out initially, alcohol has been shown to lead to more awakenings, worse sleep quality and less time in deep sleep. 

 
Black Tea 
Wait, aren’t teas good for sleep? While herbal teas like chamomile and passionflower benefitted sleep, black tea is a caffeinated drink that should be avoided. Research suggests that caffeine beverages consumed within six hours before can disrupt your sleep.
 
Energy Drinks 
In addition to caffeine, most energy beverages also contain taurine, an amino acid that increases alertness and elevates your heart rate, making it more difficult to fall asleep.

Is It Bad to Eat Before Bed?

Here’s some food for thought: is it a bad idea to eat before you sleep? Studies show that people who eat before sleep are more likely to gain weight. In addition, munching on food before bedtime can cause us to overdo our daily calorie intake since dinner is when we often feel the hungriest. Those who have acid reflux are also recommended to avoid bedtime snacks.
 
However, it’s normal to have a craving at bedtime, and for most people, it’s perfectly okay and even beneficial to eat before bed. While midnight munchies aren’t necessarily a bad thing, you’d want to avoid loading up on junk food, which is loaded with ingredients that cause weight gain and interfere with sleep. If you want to eat, go for snacks that can supply melatonin, serotonin and essential vitamins and minerals.
 
In a nutshell, not all bedtime snacks are bad. In fact, several snacks may help due to their content of sleep-managing hormones and brain chemicals, as well as key antioxidants and nutrients. Whether you’re looking for a post-dinner snack or need a quick bite to ease your late night hunger, healthy and nutritious food can help you fall asleep faster, sleep longer, wake up less, and enjoy overall better sleep quality.
 
After having your bedtime snack, be sure to enhance your sleep by listening to a sleep podcast or buying a comfortable mattress. 

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*Visit the link following each statistic for its source. Casper has not independently verified the food statistics or sources.

The Best Foods to Eat and What to Avoid

When it comes to good health, factors like diet, physical activity, stress, and sleep are all connected.

That said, it’s not surprising that what you eat can affect your nighttime rest.

While the foods you eat throughout the day may have some impact on your sleep, your best chance to snack your way to better shuteye is just before you turn in.

Eating the right foods (or combination of foods) in the evening hours could mean the difference between fitful and restful sleep.

Find out why and how foods can help you sleep, plus 15 bedtime snacks that may help send you snoozing.

The link between foods and sleep comes down to what’s in what you eat.

According to a 2016 study, blood levels of micronutrients like magnesium, iron, and zinc, for example, have been linked with longer sleep duration.

A 2021 study showed that fats like omega-3 fatty acids can reduce the time it takes to fall asleep.

According to research from 2016, higher-protein diets may also contribute to improved sleep quality.

For some people, a racing mind or feelings of anxiety are the cause of insomnia.

An older 2008 study noted that serotonin-rich foods may be especially helpful in that case, since serotonin may be involved in regulating an anxious mood.

If you’ve ever heard that turkey makes you sleepy, you’re probably familiar with the effects of tryptophan. This amino acid converts to serotonin and melatonin, which both help the body relax.

Just like some foods can promote sleep, others can disrupt it.

You probably know that foods like coffee and energy drinks aren’t great nightcaps due to caffeine and common energizers like ginseng and yerba mate.

These aren’t the only choices to avoid before bed.

Eating spicy or acidic foods shortly before bed may cause indigestion or acid reflux, which could keep you tossing and turning.

Another culprit is sugary foods. Research from 2020 found that a high-glycemic index diet, or one high in sugar, is linked to a higher risk of insomnia.

“Eating foods high in sugar right before bed could make you feel sleepy, making it easier to fall asleep, but will also increase the chances of a restless night’s sleep,” says Kelsey Lorencz, RDN and founder of Graciously Nourished.

This is due to a sharp rise in blood sugar that releases insulin and other hormones to help bring blood sugar back down. This hormonal activity can disrupt sleep.

When hunger strikes at night, head to the kitchen for any of these pro-sleep snacks. Just note that eating too close to climbing into bed could backfire.

“Do your best to avoid eating close to bedtime,” says Rebecca Robbins, PhD, sleep expert for Oura sleep tracking devices. Robbins recommends finishing a snack at least one hour before hitting the hay.

Tart cherry juice smoothie

Some small 2018 and 2010 studies found that drinking tart cherry juice could help reduce insomnia. The second study suggests drinking two 8-ounce servings a day in the morning and evening.

You might not like the mouth-puckering taste of tart cherry juice on its own, but using it in a smoothie with yogurt and a lower-glycemic sweetener like maple syrup can add a bit of appeal.

Pro tip: Sprinkle in some flaxseeds for extra omega-3 fats.

Smoked salmon cream cheese rollups

Salmon contains the highest omega-3’s of most fish in the sea. Since these healthy fats may improve sleep efficiency, it’s a good idea to let them swim into your diet pre-bedtime.

Try spreading a layer of cream cheese on a tortilla and topping with smoked salmon. Then roll it and slice it into bite-sized pieces.

Whole grain toast with peanut butter

Keep it simple at bedtime with a tablespoon of peanut butter on whole-grain toast.

“This magnesium-rich snack will help keep you full throughout the night without spiking your blood sugar,” says Lorenz.

Blueberry-almond oatmeal

You might associate oatmeal with breakfast, but don’t discount it as a nighttime snack! Lorenz recommends a bowl of oats with berries before bed.

“Oats are a good source of tryptophan, which helps your body to produce melatonin to support a natural sleep cycle,” she says. “Sweeten oatmeal with berries for a fiber-rich, sweet bedtime snack that will produce a gradual rise and fall in blood sugar while you snooze. ”

It’s also a good idea to add a handful of walnuts to boost your omega-3 fatty acids and protein, plus they can help prevent blood sugar levels from dropping too low.

Tuna cucumber bites

Canned tuna may be a humble snack, but it contains plenty of sleep-promoting omega-3s. It’s also a source of vitamin B6, which assists in the production of melatonin.

Mix some with a little mayo and spread it on cucumber slices for a light, crunchy snack.

Kiwi slices

Sweet dreams are made of… kiwi? It’s possible!

A 2011 study of 24 subjects found that eating two kiwi fruits one hour before bed for four weeks helped subjects fall asleep faster and stay asleep longer.

Handful of pistachios

Go nuts to go to sleep! According to a 2017 study, pistachios contain more melatonin than any other nut.

Try snacking on a handful an hour or so before bed.

Cashew trail mix

Like pistachios, cashews are rich in melatonin. Plus, they boast another bonus: They’re a good source of magnesium.

Create a trail mix with cashews, dried cranberries, almonds, or any of your favorite nuts and dried fruits.

Avocado toast

Avo toast makes a snack that’s both filling and potentially sleep-inducing.

Avocados’ magnesium and potassium content are a one-two punch for promoting rest. Some research has shown that, in some populations, a potassium deficiency could disturb sleep.

Spinach egg bites

Spinach and eggs may be a powerful combo for better sleep. The magnesium in spinach promotes relaxation, while its vitamin B6 is a co-factor in converting tryptophan to serotonin. Eggs, meanwhile, are high in melatonin.

To make spinach egg bites, follow these steps:

1. Whisk 6 eggs, a splash of milk, and a pinch of salt.
2. Stir in ¾ cups of cooked spinach.
3. Divide among greased muffin cups.
4. Bake at 400°F for 15-20 minutes or until set.

Almond butter crackers

Like cashews and pistachios, almonds are another nut with bedtime benefits. They contain melatonin and magnesium to contribute to better rest.

Enjoy a schmear of almond butter on whole grain crackers for a little something creamy and crunchy before bed.

Chamomile tea with warm milk

“Drinking chamomile tea before bed is a great way to reduce anxiety symptoms and support a good night of sleep,” says Lorenz. Chamomile is particularly rich in the antioxidant apigenin, which works like an antidepressant and antianxiety agent to inhibit monoamine oxidases (MAO’s).”

According to a 2022 study on animal models, inhibiting MAO increases the level of monoamines, like serotonin, in the brain, which is associated with a reduction in depressive symptoms.

Add a splash of warm milk to your steaming cup for a soothing, creamy texture and a bit of healthy fat.

Tart cherry juice mocktail

Alcohol can disrupt your sleep, but a mocktail of tart cherry juice, OJ, and sparkling water makes an ideal nighttime tonic.

Warm smoothie bowl

“A smoothie with yogurt, spinach, fruit, and peanut butter can be a great magnesium-rich bedtime snack,” Lorenz recommends.

Even better: Try it as a warm smoothie bowl by heating it up in the microwave for a minute or so. You may find the cozy warmth especially calming.

Cherry pumpkin seed smoothie

Get creative with your smoothie-making with a mix of yogurt, pumpkin seeds, and cherries.

“The magnesium from the pumpkin seeds, vitamin D from the yogurt, and melatonin found in sweet cherries will support a good night’s rest,” says Lorenz.

Coffee and tea

It’s probably clear why caffeinated drinks like coffee and tea aren’t your ideal bedfellows.

Caffeine is well known for its stimulating effects. Besides their caffeine content, acidic beverages like coffee can also cause nighttime heartburn in more sensitive people.

Sweets

With their high sugar content, sweets like cookies, pastries, and cakes may disrupt your insulin levels, leading to a restless night.

Energy drinks

Downing an energy drink too close to turning in won’t do your sleep any favors.

These beverages often contain caffeine and herbal stimulants designed to keep you awake, not put you to sleep.

Spicy or heavy foods

Save the fiery curry and zippy salsa for lunch or dinner time—not bedtime. Eating spicy foods stimulates the production of stomach acid, which can result in acid reflux that disrupts rest.

Steer clear of heavy, high calorie foods like fried food, red meats, and more than a small serving of cheese. These take time to digest and could cause indigestion if eaten just before laying down.

If you routinely struggle with insomnia, talk to your doctor or a sleep expert to rule out the possibility of a sleep disorder.

In the meantime, you can find helpful information on sleep disorders from the National Sleep Foundation.

If anxiety is what keeps you up at night, the Anxiety and Depression Association of America offers numerous resources.

Get the facts with these commonly asked questions.

What are the best foods to eat for good sleep at night?

Everyone may respond somewhat differently to various foods, but some of the best to eat before bed include:

• kiwi
• tree nuts, like pistachios and almonds
• tart cherries or their juice
• oatmeal with berries and nuts
• chamomile tea with milk

What foods should you avoid to sleep well at night?

Before bed, it’s best to steer clear of high-caffeine foods and beverages, spicy or heavy foods, and anything high in simple sugars.

What foods can babies, toddlers, and kids eat at night to sleep better?

If your baby is eating solid foods, try offering pureed magnesium-rich veggies like spinach or spoon-feeding them a smoothie. Toddlers can snack on foods cut into appropriate portion sizes (though they should not eat whole nuts, since they’re a choking hazard). Older kids are free to eat any of the foods on the list above.

What chemicals in foods make you sleepy?

Not all chemicals in food are bad! Melatonin, serotonin, and tryptophan have all been linked to promoting feelings of sleepiness.

What are the best foods for insomnia and anxiety at night?

A warm beverage may be the best choice to soothe anxiety and prevent insomnia. Like a warm bath, the sensation of heat often helps wash away the worries of the day.

Choose chamomile tea for its calming antioxidants, and add a splash of milk if you prefer a creamy taste. The extra fat will help too!

What fruits can help you sleep at night?

Kiwi and tart cherries have the strongest body of research to show their sleep-inducing effects.

The right snacks before bed could make a significant difference to your rest – but remember that an overall pattern of healthy eating is important too.

“Good nutrition is tied to good sleep – eating plenty of fruits and vegetables, lean protein, and staying hydrated all contribute to our general health and our sleep health,” says Robbins.

Choose your bedtime snacks wisely to set yourself up for sleep success.

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Products to help you fall asleep | Silence Factory

Many foods contain substances that promote good rest and healthy sleep. If you toss and turn in your sleep, can’t fall asleep for a long time, wake up shaky in the morning, you should familiarize yourself with the products that will help you sleep better.

Walnut

Due to the presence of magnesium in the composition, walnut kernels help to calm the human nervous system, relieve stress and fatigue, and normalize sleep. Walnuts are a storehouse of tryptophan, an amino acid involved in the production of serotonin and melatonin levels necessary for healthy rest, hormones responsible for the biological clock and sense of time. These two substances are involved in the normalization of circadian rhythms in the body. At a sufficient level, they help a person fall asleep quickly and sleep well.

Almond

A few almonds before bed will solve the problem of falling asleep for a long time. Almonds are a valuable source of magnesium, at a low level of which, a person’s sleep becomes too sensitive and restless. Adding almonds to your diet will give you quality sleep. Almonds are a well-known remedy for headaches.

Cheese and crackers.

All dairy products, due to the presence of calcium, help to get rid of night cramps, through the normalization of muscle activity. Aminopropionic acid – tryptophan, contained in sour-milk products, stabilizes the nerve fibers of the brain, relieving restless thoughts and stress.

Calcium promotes the absorption of amino acids that produce melatonin.

A small portion of cookies with milk, yogurt, kefir, before going to bed will contribute to a healthy and sound sleep.

Lettuce

Dieters are familiar with lettuce. This light salad is an indispensable ingredient for those struggling with insomnia. Lactucarium, a substance rich in lettuce, is used in medicine as a sedative and analgesic. The plant is consumed raw, brewed as a tea. For healthy sleep, there is a simple recipe: take four leaves of lettuce and a bunch of mint leaves for flavoring, pour boiling water over it and steep for 15 minutes. Salad tea before bed will help you relax and fall asleep quickly.

Pretzels and crackers

Foods that cause a quick burst of energy, turning into drowsiness – crackers, all kinds of salty and sweet pretzels, have a high glycemic index. These foods affect blood sugar readings. If there is no need to go on a diet and other medical contraindications, a handful of crackers before bedtime will contribute to good sleep. The main thing is not to overeat and make sure that the food is not too spicy. A full stomach will not allow you to fully rest.

Tuna

The meat of sea fish tuna and salmon contains useful micro and macro elements, calcium, magnesium, iron, iodine, vitamins A and B. There is a lot of vitamin B6 in sea fish, which is responsible for the production of serotonin and melatonin in the human body.

Other foods high in B6 are raw garlic and pistachios.

Rice

Significantly reduce the time it takes to fall asleep, white rice, a food with a high glycemic index. Australian scientists, through experiments, proved that when eating foods with a high glycemic index, the level of tryptophan increases. This protein is needed by the body to produce serotonin, which induces sleep. People who eat rice dishes in their evening diet fall asleep much faster.

Cherry juice

A glass of cherry juice will help you fall asleep faster, according to researchers from the Universities of Pennsylvania and Rochester. Cherries have the ability to naturally increase melatonin levels. Patients with symptoms of insomnia experienced improvements after taking cherry juice, falling asleep faster and waking up less frequently during their sleep.

Cereal flakes

Healthy and tasty food – cereal flakes, contains carbohydrates. Milk, which is usually poured over cereal, is a valuable source of vitamins and calcium. A healthy combination of ingredients will help you fall asleep quickly and sleep well.

A bowl of your favorite cereal before bed is the best choice for a light dinner.

Chamomile tea

It will help you fall asleep and relieve the accumulated fatigue tea from chamomile flowers.

Fragrant tea relaxes muscles, calms the nervous system, counteracts insomnia, panic and anxiety. The sedative effect of tea is explained by the high level of apigenin in the flowers, a substance that has a positive effect on the human brain. Chamomile tea is used as a pain reliever for headaches and migraines.

Passion fruit tea

Passion fruit tea has a rich vitamin and mineral complex. Contains vitamins of group B, C, E, H, K.

Passion fruit tea will help to cope with a breakdown, depression, irritability, and normalize sleep.

Honey

A spoonful of honey with chamomile tea will help you sleep through the night. The natural sugar in honey increases the level of insulin in the blood, allowing tryptophan to quickly interact with the human brain.

Cabbage leaves

Green leafy vegetables like kale are rich in calcium, which helps use tryptophan to produce melatonin. Spinach and mustard are also valuable sources of calcium.

Shrimps and lobsters

An excellent source of tryptophan – crustaceans such as shrimp, lobster, crabs will help you calm down and sleep.

Hummus

Before going to bed, nutritionists advise eating foods high in protein. Hummus with crackers or seasoned with vegetables will satisfy hunger, saturate the body with vitamins, and calm the nerves.

9 best foods to help you fall asleep faster

Contents

• 1 9 best foods for healthy and sound sleep
  • 1.1 Before bed: 9 foods to help you fall asleep faster
  • 1.2 Warm milk with honey: a wonderful sleep guaranteed
  • 1.3 Dark chocolate for a carefree sleep
  • 1.4 Bananas: tips for using this fruit for faster sleep
  • 1.5 Almonds: a delicious nut that is good for good sleep
  • 1.6 Omega-3 fatty acids: benefits for health and sleep
  • 1.7 Filingan: a herbal preparation to combat sleep
    • 1.7.1 What is Filingan?
    • 1.7.2 How to take Filingan?
    • 1.7.3 How does Filingan work?
    • 1.7.4 What effect can be expected from Filingan?
  • 1.8 Meditation as a way to fall asleep faster
  • 1.9 Light dinners: how to make your sleep stronger and deeper
    • 1.9.1 1. Vegetable salads
    • 1.9.2 2. Crispbread with cottage cheese and herbs
    • 1. 9.3 3. Buckwheat porridge with vegetables
    • 1.9.4 4. Soup of vegetables and chicken broth
    • 1.9.5 5. Grilled fish with vegetables 9 0084
    • 1.9.6 6. Steamed chicken breast with vegetables
    • 1.9.7 7. Baked vegetables
    • 1.9.8 8. Omelette with vegetables
    • 1.9.9 9. Fruit salad
  • 1. 10 Experiments with soothing herbs
  • 1.11 Related videos:
  • 1.12 Q&A:
    • • 1.12.0.1 Which foods help you fall asleep faster?
      • 1.12.0.2 Why do pine nuts help you fall asleep quickly?
      • 1.12.0.3 Can I replace the banana with something else?
      • 1.12.0.4 Does mint really help you sleep?
      • 1.12.0.5 Can I eat chicken broth before bed if I’m on a diet?
      • 1.12.0.6 Why does kiwi help me fall asleep?
      • 1.12.0.7 How much honey should be taken before bed to improve the quality of sleep?
      • 1.12.0.8 What kind of dark chocolate should I eat before going to bed so as not to spoil the quality of sleep?

Discover the top 9 foods to help you fall asleep faster and improve your sleep quality. The article discusses the scientifically proven properties of products and their use before bedtime.

It’s no secret that healthy sleep is as important for our body as proper nutrition and physical activity. If you suffer from insomnia, certain foods can help you fall asleep faster and better. Today we are going to look at 9the most effective psyllium products that will improve the quality of your sleep.

Before taking medicine, do not forget about the usual and easily accessible way – taking healthy foods. Most people who suffer from sleep deprivation are unaware that certain foods provide restful sleep. The beneficial substances contained in them have a calming effect on the nervous system.

What should you include in your diet if you want to improve the quality of sleep? These products can really be called medicine without side effects. There are many delicious foods that can help you relax and improve your sleep. But before you turn to them, you need to decide which ones. We have collected 9 for youthe best products to help you fall asleep faster and give you a good, sound sleep.

Bedtime: 9 Foods to Help You Fall Asleep

Restless sleep, insomnia and trouble falling asleep is a common problem for many people. However, there are many ways that can help you fall asleep faster. And one of them is food. There are certain foods that, when consumed before bed, can help you relax and fall asleep faster.

Here is a list of 9 foods to eat before bed:

• Almonds – rich in protein, magnesium and other nutrients that help relax muscles and reduce insomnia;
• Chickpeas – rich in protein, calcium and magnesium to help reduce stress and promote relaxation;
• Grated ginger – reduces inflammation in the body and helps reduce tension in the body, which helps to relax before bed;
• Bananas – contain magnesium and potassium, which help reduce stress and relax muscles;
• Milk – contains tryptophan, which promotes the production of melatonin, a hormone that regulates the sleep cycle;
• Oatmeal – rich in magnesium, which promotes relaxation and reduces sleep problems;
• Kiwi – rich in vitamin C, which improves the quality of sleep;
• Blueberry Juice – rich in antioxidants that help improve sleep quality;
• Honey – contains glucose and fructose, which improve the production of melatonin.

If you have trouble sleeping, remember to consume these products before bed and you will definitely notice a positive effect.

Warm milk with honey: wonderful sleep guaranteed

Milk with honey is known for its soothing properties and is recommended as a natural insomnia-iter. Honey contains tryptophan, which helps in the production of serotonin and melatonin in the body, improves mood and promotes relaxation. In addition, milk is a source of calcium, which plays an important role in regulating sleep.

Heated warm milk with honey is a great way to strengthen your nervous system and make it easier to fall asleep. The product will smooth out hunger (mildly reduce the acidity of the stomach), saturate the body and connect the metabolism to the digestion of food, which in turn can help reduce anxiety, fatigue and stress.

1. Benefits of warm milk with honey:
2. the combination of milk and honey helps to relieve stress, relax and focus on something very pleasant;
3. warm milk with honey will improve the quality of sleep and help you fall asleep faster;
4. natural cleaner, normalizes metabolism;
5. has a mild diuretic effect, cleanses the kidneys and liver;
6. Milk contains an enzyme that protects tooth enamel from caries;

At night, be sure to try our warm milk recipe right before bed. It will definitely warm and charm you with its taste and then, under the influence of nerve receptors in the brain, will cause you to relax and have a good healthy sleep.

Dark chocolate for a carefree sleep

Dark chocolate is not only a delight for sweet lovers, but also an effective way to improve the quality of sleep. A useful substance – tryptophan, contained in chocolate, increases the level of serotonin in the body, which helps to improve mood and calms.

Dark chocolate also contains magnesium, which prevents the transmission of nerve impulses, which has a calming effect on the body. Just half a bar of dark chocolate can be good for your health and sleep.

• Choose chocolate with a high content of cocoa beans, at least 70%;
• Limit intake to a few bites one hour before bedtime;
• Avoid chocolate with additives that can cause anxiety and insomnia;

Dark chocolate helps relieve stress and nervous tension, which makes it easier to fall asleep and improves the quality of sleep. Eat dark chocolate in moderation and enjoy your sleep.

Bananas: tips for using this fruit for faster sleep

Bananas are one of the best foods that can help you fall asleep faster. This fruit contains tryptophan, an amino acid that helps create serotonin, the happiness hormone that works to help you relax and feel sleepy.

In addition to tryptophan, bananas also contain magnesium, potassium and vitamin B6, which help you relax and prepare your body for deeper sleep.

You can use bananas as your last meal of the day before bed, or simply by snacking on the peel to get all of their benefits. If you want to make a more enjoyable evening treat, try roasting bananas with coconut oil and cinnamon for a fragrant and delicious dessert that will also help you fall asleep faster.

• Fresh bananas: can be eaten on their own or added to shakes and smoothies.
• Roasted bananas: a great and quick treat before bed.
• Banana Shakes: can be made with milk or yogurt to improve their nutritional properties.

Almonds: a delicious nut for good sleep

Almonds are not only a delicious nut, but also a healthy product. Taking it before bed improves the quality of sleep and helps you fall asleep faster.

In addition, almonds contain vitamin E, antioxidants and other beneficial elements that improve the overall condition of the body.

• Try adding almonds to your diet, especially before bed.
• You can add it to yogurt, oatmeal or eat it as a snack.
• Remember to be careful if you are allergic to nuts. In this case, it is better to consult your doctor.

The appropriate dosage of almonds is about a gram per kilogram of body weight. But do not abuse the product, because nuts are rich in calories.

Omega-3 fatty acids: benefits for health and sleep

Omega-3 fatty acids are a group of beneficial fatty acids that are essential for human health. These acids are obtained from fish and other seafood, as well as some plant sources such as flaxseed and chia seeds.

Salmon, tuna, sardines and hake are good sources of omega-3 fatty acids. People who do not eat fish can get omega-3 fatty acids from other sources, such as fish oil supplements and vegetarian foods containing omega-3 fatty acids.

• Salmon
• Tuna
• Sardines
• Hake

Omega-3 fatty acids can be useful not only for sleep, but also for overall human health. They can help reduce the risk of various diseases, such as heart disease, diabetes, and certain types of cancer. They can also help improve skin and hair health.

Filingan: a herbal sleep aid

What is Filingan?

Filingan is a herbal preparation based on centella extract. This drug helps to cope with stress and insomnia. Filingan has a calming effect and can help you fall asleep faster.

How to take Filingan?

It is recommended to take Filingan once a day 30 minutes before bedtime. For maximum effect, you need to take the drug for a course of at least 2 weeks.

How does Filingan work?

The herbal extract in Filinan contains active ingredients that reduce stress and anxiety. In addition, Filingan improves the quality of sleep, so that a person feels cheerful and in a good mood the next day.

What effect can be expected from Filingan?

• Good sleep.
• Improvement of the emotional state.
• Stress and anxiety relief.
• Improved mood.

Filingan is a completely natural product with no side effects. It helps the body and mind to relax, which provides a healthy and sound sleep, a charge of vital energy and vigor for the next day.

Meditation as a way to fall asleep faster

Meditation is one of the most effective ways to relax and calm down before bed. Research shows that regular meditation can improve sleep quality and reduce the time it takes to fall asleep.

Many people find that meditation before bed helps them relieve stress and improve their quality of sleep. One option for a beginner to meditate is breathing meditation, where you simply focus on your breath and count to ten or back each time you inhale and exhale.

• Advice: Start with 5-10 minutes of meditation before bed, gradually increasing the time to 20-30 minutes.
• Caution: Meditation can cause drowsiness, so it is not recommended to do it unless right before bed if you have activities or tasks that require attention and concentration.

Certain foods, such as herbal teas and essential oils, can help enhance meditation and promote healthy sleep. However, before using any of them, it is worth consulting with your doctor or pharmacist.

Light dinners: how to make your sleep stronger and deeper

1. Vegetable salads

Vegetable salads are the perfect choice for a light dinner before bedtime. They are rich in fibers, vitamins and minerals that will nourish your body and help improve the quality of your sleep. Add some protein foods, such as chicken or tuna chunks, to boost your feeling of satiety.

2. Bread with cottage cheese and herbs

Bread is a great alternative to bread. Fill them with cottage cheese, add some fresh greens for a healthy carbohydrate and protein dinner before bed.

3. Buckwheat porridge with vegetables

Buckwheat porridge is an ideal dish for those who want to have a snack before bed. It contains large, slow-digesting carbohydrates and is rich in vitamins and minerals. Add some vegetables like carrots and onions to your porridge for a complete dinner.

4. Vegetable and Chicken Broth Soup

Soup is a light, low-fat dinner before bed. It is rich in phytonutrients and proteins that will help strengthen your body and improve sleep. Try making soup with vegetables and chicken broth for a strong and healthy dinner.

5. Grilled fish with vegetables

Fish is a great choice for a light dinner before bed. It is rich in beneficial fatty acids and proteins that will help your body rest. Serve fish with vegetable side dishes such as baked potatoes and asparagus for a complete dinner.

6. Steamed Chicken Breast with Vegetables

Chicken breast is an excellent source of protein and other beneficial nutrients. Steam chicken and add some veggies like broccoli and green peas for an easy and healthy dinner before bed.

7. Baked vegetables

Baked vegetables are a great choice for a light dinner before bed. They are rich in proteins, carbohydrates, vitamins and minerals that will help improve your sleep and your health.

8. Omelette with vegetables

Omelet is the perfect dish for a light dinner before bed. It is rich in proteins that will help improve your sleep and keep you healthy. Add some veggies like tomatoes and spinach for a complete dinner before bed.

9. Fruit salad

Fruit salad is a great choice for a light dinner before bed. Fruits are rich in vitamins and minerals that will help your body get back to normal for sleep. Add some yogurt for an extra source of protein.

Experiments with soothing herbs

Many people have problems with insomnia and use various methods to solve this problem. One such way is to use soothing herbs. However, not all herbs are equally effective. Experimenting with soothing herbs can help you find the best option.

Some of the most popular herbs used to improve sleep include valerian, motherwort, lemon balm and lavender. However, some people may experience allergic reactions or side effects from consuming these herbs, so it’s important to start with a small dose and monitor your body’s response.

In addition to using different herbs alone, you can try combinations of herbs that may be more effective. For example, you can try a mixture of valerian, passionflower and hops to improve sleep quality.

However, before using any herbs or herbal mixtures, consult your doctor or pharmacist. In addition, it is important to study possible side effects and interactions with other medications and food supplements.

• Do not abuse herbs or use them on a regular basis.
• Use only herbs purchased from reputable stores or certified suppliers.
• If possible, choose natural herbs without added artificial colors, flavors or preservatives.

Related videos:

Q&A:

What foods help you fall asleep faster?

The article describes 9 foods that have a beneficial effect on sleep: pine nuts, bananas, chicken broth, mint, honey, dark chocolate, kiwi, buckwheat porridge.

Why do pine nuts help you fall asleep quickly?

Pine nuts are high in melatonin, a hormone that helps regulate the sleep-wake cycle.

Can I substitute something else for the banana?

Of course, the article is only a recommendation, and everyone can choose products according to their taste.