Struggling to sleep at night? Our diet can play a big part in our sleep quality. While certain foods and drinks are best avoided before bedtime, such as cheese and coffee, other foods and drinks can help us to sleep by enabling us to relax and release sleep hormones. Below are just some of the best things to consume before bed to help you sleep.
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Cherries
Cherries are one of a few rich natural sources of melatonin – a hormone that helps us to sleep. This makes them the perfect bedtime snack. Cherries can be incorporated into all kinds of desserts, but the healthiest way to consume them is by themselves.
Bananas
Bananas are rich in nutrients that can help promote sleep, including magnesium, potassium, and tryptophan. This makes them another great fruit to eat before bed. There are so many different ways to consume bananas. One fun and alternative option are to freeze them – frozen bananas take on the consistency of ice cream (and are a lot healthier).
Turkey
If you often feel sleepy after your Thanksgiving meal, it could be due to the turkey. Contained within turkey is an amino acid called tryptophan that boosts sleep quality. This makes it a great meat to have late at night. Just try to keep this to small quantities and watch what you have with it – a large turkey dinner straight before bed could have you waking up in the night with a stomach ache.
Nuts
Many nuts contain high levels of magnesium and melatonin, which can help promote sleep. Examples of nuts that are high in these nutrients include cashews, walnuts, almonds, and pistachios. Instead of snacking on a bowl of chips, consider switching to a bowl of nuts. You may, however, want to avoid salted nuts as high levels of salt can increase blood pressure and harm sleep.
Sleep supplements
There are many supplements that you can buy to help with sleep. These can be consumed in various forms, including pills, powders, and even gummy sweets. CBD has become very popular recently due to its ability to reduce cortisol levels (the stress hormone) – you can buy CBD online or at many local pharmacies. You can also purchase supplements for melatonin and magnesium to help you sleep.
Herbal teas
Herbal teas like chamomile, lavender, and green tea are all known to contain chemicals that reduce stress. This, in turn, can help many people to relax and get to sleep easier. Herbal tea is a good option if you fancy a hot drink late in the evening. You can explore all kinds of herbal tea options online.
Milk
A glass of milk in the evening may also help you sleep better. Milk is rich in tryptophan and melatonin – two sleep-promoting nutrients. Try drinking a glass of milk before bed and see its impact.
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