Getting a good night’s sleep is essential for our physical and mental health. Poor sleep can lead to a range of health issues, from fatigue to more severe conditions. But did you know that your choice of bedtime snacks and beverages can significantly impact your sleep quality?
While eating a heavy meal before bedtime can lead to discomfort and disrupted sleep, a light and healthy snack can have the opposite effect. It can stabilize blood sugar levels and provide the body with the necessary nutrients to promote relaxation.
Let’s explore the nine healthiest options for bedtime snacking;
1. White rice
White rice is a staple in many cultures around the world. The removal of the bran and germ from white rice is the primary distinction between it and brown rice. As a result, its fiber, nutritional, and antioxidant content are diminished. White rice may be deficient in many nutrients, yet it is a good source of a select few.
White rice offers 19% of the daily folate requirement in just a 4-ounce (79-gram) portion. Furthermore, it supplies 21% of men’s and 22% of women’s daily thiamine requirements. One serving of long-grain white rice (about 4 ounces, or 79 grams) provides 13% of the daily value for manganese. A 4-ounce (79-gram) serving of white rice is very high in carbohydrates, yielding 22 grams. It has a high glycemic index (GI) because of its high carbohydrate content and low fiber content. The glycemic index is a measurement of how quickly food raises blood sugar. White rice, which has a high glycemic index (GI), may help you get a better night’s sleep, according to some research.
In one study, researchers analyzed 1,848 participants’ sleeping patterns in relation to their consumption of rice, bread, or noodles. Better sleep, including longer sleep duration, was connected with a diet high in rice. While white rice may help you get to sleep, it’s recommended to limit your intake because it’s so low in fiber and other nutrients.
2. Passionate tea
Tea made from passion flowers is another type of herbal tea that has a long history of medicinal usage.
There are a lot of healthy flavonoids in it. Antioxidants rich in flavonoids have been linked to improved cardiovascular health, stronger immune systems, and lower rates of inflammation. The efficacy of passionflower tea in alleviating stress has also been investigated.
The passion flower’s ability to calm nerves may come from its content of the antioxidant apigenin. Apigenin induces tranquility by interacting with specific brain receptors. Passionflower may also boost your body’s natural supply of gamma-aminobutyric acid (GABA), according to some research. GABA’s inhibitory effects can counteract stress-inducing neurotransmitters like glutamate. Drinking passionflower tea before bedtime may be helpful because of the possible sedative effects of the herb.
Forty-one adults participated in a 7-day trial where they drank passionflower tea before bed. They judged their sleep quality much better when they drank the tea compared to when they didn’t drink it. If passion flowers really do help you sleep, we need to know that.
3. Walnuts
Common types of tree nuts include walnuts. An ounce (28 grams) serving provides over 19 vitamins and minerals in addition to 1.9 grams of fiber. Magnesium, phosphorus, manganese, and copper are very abundant in walnuts.
Omega-3 fatty acids and linoleic acid are two examples of beneficial fats that can be found in abundance in walnuts. There are 4.3 g of protein in every ounce, which some research suggests can help curb cravings. Also beneficial to the heart may be walnuts. They have been investigated for their potential to lower cholesterol, a key risk factor for heart disease.
In addition, as one of the best food sources of melatonin, consuming walnuts has been linked to better sleep quality. Walnuts’ fatty acid composition may also aid in getting a good night’s rest. They offer alpha-linolenic acid (ALA), an omega-3 fatty acid the body changes into docosahexaenoic acid (DHA). DHA may increase serotonin synthesis.
There hasn’t been much research to support the claim that walnuts aid in sleep. In fact, there are no sleep-related studies examining their effectiveness. In any case, eating some walnuts before bed may help if you have trouble falling asleep. A serving of walnuts is about a handful.
4. Fatty fish
Salmon, tuna, trout, and mackerel, as well as other fatty fish, are excellent health choices. The very high levels of vitamin D in their skin are what set them apart.
Sockeye salmon, which is about 3 ounces (85 grams) per serving, has 570 IU of vitamin D. It amounts to 71% of your DV. Rainbow fish raised in captivity provide 81% of the DV per meal. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can be found in abundance in fatty fish. Both EPA and DPA have anti-inflammatory properties. Omega-3 fatty acids may also improve cognitive function and reduce the risk of cardiovascular disease. Fatty fish may improve sleep quality because omega-3 fatty acids and vitamin D work together to boost serotonin production. Compared to guys who ate chicken, beef, or pork, those who ate 10.5 ounces (300 grams) of Atlantic salmon three times a week for six months fell asleep around 10 minutes earlier. Vitamin D was assumed to be the cause of this effect. Higher vitamin D levels were associated with significantly better sleep quality among those in the fish group.
If you’re having trouble getting to sleep or staying asleep, try eating a few ounces of fatty fish before bed. Fatty fish may help with sleep, but more research is needed to draw any firm conclusions.
5. Tart cherry juice
The health advantages of tart cherry juice are substantial.
To begin, it contributes certain trace amounts of useful elements like magnesium and phosphorus to the diet. There’s a lot of potassium in there, too. There are 17% of a woman’s daily potassium needs and 13% of a man’s daily potassium needs in just one 8-ounce (240-milliliter) meal. In addition, it contains a lot of healthy antioxidants, such as anthocyanins and flavonols
Additionally, tart cherry juice has been researched for its potential to alleviate insomnia. These benefits may explain why some people report better sleep after consuming sour cherry juice before bed. High levels of melatonin in sour cherry juice are responsible for its sedative effects.
In a limited trial, tart cherry juice was given twice daily to adults suffering from insomnia for two weeks. When compared to when they did not consume the juice, they slept for an additional 84 minutes and rated the quality of their sleep as higher. These findings show promise, but additional research is needed to confirm the significance of tart cherry juice in promoting restful sleep and warding off insomnia.
If you have trouble getting to sleep or staying asleep at night, sour cherry juice may be worth a try.
6. Kiwi
Kiwis are a healthy, low-calorie option. Only 42 calories and 71% of the daily value (DV) for vitamin C can be found in one fruit. It contains 23% and 31% of the daily vitamin K requirements for men and women, respectively. It has a respectable amount of folate, potassium, and various trace minerals.
Additionally, Kiwi consumption has been linked to improved gastrointestinal health, decreased inflammation, and decreased cholesterol. The large levels of fiber and carotenoid antioxidants they provide are responsible for these effects. Research suggests that kiwis may be one of the finest meals to eat right before bed because of their ability to increase sleep quality.
24 adults in a 4-week trial ate two Kiwis every night, an hour before bed. At the end of the trial, when compared to when they hadn’t eaten anything before bed, participants fell asleep 42% faster after eating. The number of hours they slept per night also increased by 13 percent, and they were 5 percent better able to sleep through the night without awakening.
Serotonin may play a role in why Kiwis help you sleep. Serotonin is a neurotransmitter in your brain that plays a role in controlling your sleep-wake cycle. Vitamin C and carotenoids, two of the antioxidants found in Kiwis, have been hypothesized to have anti-inflammatory properties.
More research is needed to establish whether or not Kiwis actually help with sleep. However, eating a couple of medium-sized kiwis before bedtime has been shown to improve sleep quality and duration.
7. Chamomile tea
It has been suggested that chamomile tea, a common herbal drink, has multiple health advantages.
The flavones in it are what make it famous. Flavones are an anti-inflammatory antioxidant that has been shown to prevent the development of chronic diseases like cancer and cardiovascular disease. Drinking chamomile tea may also improve your skin’s health, lower your stress levels, and help you feel less down and anxious. Additionally, chamomile tea may have qualities that help you get a better night’s rest.
Apigenin is found in chamomile tea. There is some evidence that the antioxidant melatonin interacts with receptors in the brain, increasing drowsiness and decreasing insomnia.
A 2011 study with 34 people indicated that those who took 270 mg of chamomile extract twice a day for 28 days had shorter bedtimes (15 minutes) and fewer nightly awakenings.
Women who drank chamomile tea for two weeks slept better than those who didn’t, according to another study. Sleep disturbances are frequently associated with depression, and those who drank chamomile tea reported fewer of both.
It’s worth a shot to try drinking chamomile tea right before bedtime to see if it helps you get a better night’s rest.
8. Turkey
The turkey is tasty and healthy. Protein content is considerable, with a whopping 8.3 grams per ounce (28 grams) in roasted turkey. Muscle maintenance and hunger control are two of protein’s many functions.
Turkey also contains trace amounts of vitamins and minerals like riboflavin and phosphorus. The selenium content is high; a 3-ounce serving provides 56% of the DV.
Some people report feeling sleepy after eating turkey, and this is likely due to a combination of factors. Tryptophan, an amino acid found in this food, stimulates the body to make more of the sleep hormone melatonin (20).
Turkey’s protein content may also play a role in the meat’s drowsiness-inducing effects. Moderate protein consumption before bed is linked to improved sleep quality, including fewer awakenings during the night.
To verify turkey’s possible involvement in facilitating restful sleep, more study is required.
9. Almonds
Almonds, a type of tree nut, have numerous positive health effects. An adult’s daily needs for phosphorus are met by eating just one ounce (28 grams) of dry roasted nuts, and riboflavin is met by eating the same amount.
Also, the manganese content of an ounce meets 25% of men’s and 31% of women’s daily requirements.
Regular consumption of almonds may help prevent some chronic diseases, such as type 2 diabetes and heart disease. Their beneficial monounsaturated fats, fiber, and antioxidants are responsible for this effect.
There is some evidence that antioxidants help prevent the damaging inflammation that contributes to these diseases over time.
Almonds have been hypothesized to have a similar effect on sleep quality. This is due to the fact that almonds, along with other nuts, are a natural way to obtain the hormone melatonin. Melatonin controls your biological clock and sends a message to your body to wind down for the night. One ounce of almonds has 19% of the daily value for magnesium, making them another great food choice. Insomnia sufferers, in particular, may benefit from increasing their magnesium intake to enhance the quality of their sleep.
The anti-inflammatory properties of magnesium may explain why it helps people sleep better. Furthermore, it may aid in lowering levels of cortisol, a stress hormone that has been linked to sleep disruption. Despite this, there is less evidence linking almonds to improved rest.
Four hundred milligrams (mg) of almond extract were given to rats to determine its effects. Results showed that the rats slept longer and deeper after taking almond extract. Although preliminary research suggests that almonds may help with sleep, more large human studies are needed to confirm these findings.
A 1-ounce (28-gram) serving of almonds, which is around a handful, should be plenty if you wish to test their effect on sleep quality before bed.
Alternative sleep-inducing foods and beverages
There are many more foods and beverages that can help you get to sleep. They may, for instance, have a lot of tryptophan, an essential amino acid.
However, in other circumstances, evidence regarding their individual impacts on sleep is lacking.
Lactic acid bacteria: Tryptophan can be found in foods including milk, cottage cheese, and plain yogurt. When combined with modest exercise, milk has been proven to promote sleep in older people (64 Trustworthy Source, 65 Trustworthy Source, 66).
Bananas: The tryptophan in banana peels and the magnesium in the fruit make them a healthy addition to any diet. Both of these characteristics have the potential to improve sleep quality.
Oatmeal: Oatmeal, like rice, is high in carbohydrates but has slightly more fiber, and eating it before bedtime has been said to make people sleepy. In addition, melatonin can be found in oats.
Sleep is crucial to your health and well-being.
There are a few foods and drinks that might help. This is because hormones and chemicals in the brain, such as melatonin and serotonin, are found in them, making them useful for promoting restful sleep.
To aid in falling and staying asleep, there are some meals and drinks that are rich in antioxidants and nutrients like magnesium and melatonin.
It may be ideal to take sleep-inducing meals and drinks two to three hours before bedtime in order to fully experience their effects. Issues with digestion, such as acid reflux, may result from eating right before bed.
In general, there is a lot of promise in the effects of certain foods and drinks on sleep, but more study is needed to draw any firm conclusions.