It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough.
There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties.
Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.
- Almonds
Almonds are a type of tree nut with many health benefits.
They’re an excellent source of many nutrients, as 1 ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin. An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women.
Eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants.
Almonds are a source of melatonin and the sleep-enhancing mineral magnesium, two properties that may make them a great food to eat before bed.
- Turkey
It’s high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite.
Additionally, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV).
The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.
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- Chamomile tea
It’s well known for its flavones. Flavones are a class of antioxidants that reduce the inflammation that often leads to chronic diseases, such as cancer and heart disease.
Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.
- Kiwi
Kiwis are a low-calorie and very nutritious fruit.
One fruit contains only 42 calories and a significant amount of nutrients, including 71% of the DV for vitamin C. It provides men and women with 23% and 31%, respectively, of the vitamin K they need each day.
According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed.
The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle.
- Tart cherry juice
First, it provides modest amounts of a few important nutrients, such as magnesium and phosphorus. It’s a good source of potassium too.
The sleep-promoting effects of tart cherry juice are due to its high amounts of melatonin.
- Fatty fish
Fatty fish, such as salmon, tuna, trout, and mackerel, are incredibly healthy. What makes them unique is their exceptional amounts of vitamin D.
Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin.
Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply. More studies are needed to make a definite conclusion about the ability of fatty fish to improve sleep.
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- Walnuts
They’re abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 1.9 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, manganese, and copper.
Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4.3 grams of protein per ounce, which may be beneficial for reducing appetite.
Walnuts have a few properties that may promote better sleep. For instance, they’re a great source of melatonin and healthy fats.
- White rice
White rice is a grain that’s widely consumed as a staple food in many countries.
The major difference between white and brown rice is that white rice has had its bran and germ removed. This makes it lower in fiber, nutrients, and antioxidants.
Nevertheless, white rice still contains a decent amount of a few vitamins and minerals.
White rice is high in carbs, providing 22 grams in a 4-ounce (79-gram) serving. Its carb content and lack of fiber contribute to its high glycemic index (GI). The glycemic index is a measure of how quickly a food increases your blood sugar.
It’s been suggested that eating foods with a high GI, such as white rice, at least 1 hour before bed may help improve sleep quality.