For some sleeping is a hobby and for some sleep is for the blocked. And then there is us, the third kind, who cannot fall asleep for nuts, how much ever we turn and twist. Have you ever wondered that food habit can also be the reason for sleepless nights?
Did you know?
Melatonin is a sleep inducing hormone that is activated by darkness; the lack of which may keep us wide awake for longer period. Listed under are 13 foods to eat before bed that contains ingredients such as tryptophan, magnesium and calcium which enhances Melatonin level in our body.
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Best Foods to Eat Before Bed
1) Jasmine Rice
Studies affirm that rice, especially jasmine rice, contains higher ratio of glycemic index which significantly triggers sleep inducing enzymes in blood, allowing us to fall asleep faster.
Suggestion: Keep it healthy and have red lentil jasmine rice pilaf
Calcium deficiency can lead to insomnia. Therefore, milk is the most appropriate food to eat before bed as it is enriched with calcium which promotes sound sleep.
Suggestion: Have a glass of warm milk half an hour before you sleep.
3) Yogurt and Cheese
Dairy products have higher amount of tryptophan which directly enhance sleep inducing melatonin calcium in our system and regulate muscles movements.
Suggestion: If not milk, alternate your bed time snack with low carb flavoured yogurt or cheese and crackers.
Almonds are high on magnesium and hence not only allow us to have sound sleep but also reduce stress related headaches.
Suggestion: You can munch on few almonds or have along with tepid milk
Cherries, especially tart cherries are natural treatment for chronic insomnia.
Suggestion: Have a glass of unsweetened tart cherry juice twice a day.
Chamomile is rich in glycine chemical which helps our muscles and nerves to relax. It also is a mild sedative, hence known to be a perfect sleep inducer.
Suggestion: Mix the herb in tea for better effects.
Bananas are considered super fruits. Rich in magnesium and potassium it reduces headaches, relaxes muscles and soothes late night cramps.
Suggestion: Include two medium sized bananas in your everyday meal.
Leafy greens such as Spinach, Kale, and Collards are high in calcium, magnesium and potassium. All the three minerals generate good amount of melatonin in our body that furthermore retains a balanced circadian rhythm.
Suggestion: You can have them as chips, smoothies or as juices.
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Fortified cereals such as cornflakes contain Vitamin B6 which produce more active melatonin in our body.
Suggestion: For better sleep, have a cup of warm milk with cereal
Tryptophan is a sleep enhancing amino acid that regulates significantly two sleep hormones, namely serotonin and melatonin. Walnuts are high source of Tryptophan.
Suggestion: Have a handful of walnut every day.
Surprisingly, tea in smaller proportion can be an ideal remedy for restless sleep.
Suggestion: One hour before your bed, have passionfruit, chamomile or peppermint infused tea.
Chickpea is a natural source of vitamin B6 and tryptophan. Therefore, inclusion of chickpea in any form will guarantee better sleep cycle.
Suggestion: Healthy and filling chickpea dinner would be Falafel made from jasmine rice, hard wheat, chickpea flour and served with French onion soup.
Lettuce are said to have a considerable percentage of Lactucarium, an enzyme that works as a sedative exactly like opium. Hence, it can perfectly yield better sleep in us.
Suggestion: You can have lettuce in salads or prepare a healthy brew of 4 lettuces, warm water and mint leaves.
As nothing is built overnight, these natural sleep boosters will also take some time to sync in. Although, these foods to eat before bed shall positively affect your sleep cycle, you should also give them enough time for digestion and getting into your blood stream.
Please let us know in the comments as to what do you do for a sound sleep?