If the thought of sleep gives you nightmares, look at what you’re eating. The best foods to eat before bed might be able to offer you a much better night.
1. Almonds
lmonds are an excellent sourceTrusted Source of many nutrients. Eating them regularly may help reduceTrusted Source the chance of diseases like type 2 diabetes and heart disease. This is attributedTrusted Source to their healthy monounsaturated fats, fiber, and antioxidants.
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They may also help boost sleep quality. For one, thet contain vitamin B and magnesium, which can help promote better sleep. Consuming adequate amounts of magnesium, in particular, may helpTrusted Source improve sleep quality if you have have insomnia.
In addition, along with several other types of nuts, almonds are a sourceTrusted Source of the hormone melatonin, which regulates your internal clock and signals your body to prepare for sleep.
One study examining the effects of feeding rats 400 milligrams (mg) of almond extract found that the rats slept longer and more deeply than they did without consuming almond extract.
That said, more extensive human studies are needed to verify these findings.
TurkeyTrusted Source is delicious, nutritious, and high in protein, which is important for keeping your muscles strong and regulating your appetite. It also contains other nutrients like riboflavin, phosphorus, and selenium.
It also contains the amino acid tryptophan, which increases the production of melatonin and can have an drowsiness affect.
The protein in turkey may also contribute to its ability to promote tiredness. There’s evidenceTrusted Source that consuming moderate amounts of protein before bed is associatedTrusted Source with better sleep quality, including less waking up throughout the night.
That said, more research is necessary to confirm turkey’s potential role in improving sleep
Chamomile tea is a popular herbal tea that may offer a variety of health benefits.
It’s well known for its flavones. FlavonesTrusted Source are a class of antioxidants that reduce the inflammation that often leads to chronic diseases, such as cancer and heart disease. In addition, chamomile tea has some unique properties that may help improveTrusted Source sleep quality.
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Specifically, chamomile tea contains apigenin.Trusted Source This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
A 2017 studyTrusted Source on older adults found that those who consumed 400 milligrams (mg) of oral capsules of chamomile twice daily for 4 weeks slept better than those who didn’t.
That said, more current research on chamomile tea specifically and sleep may be needed.
4. Walnuts
Walnuts Trusted Source are a popular type of tree nut abundant in nutrients and a great source of healthy fats, including omega-3 fatty acids and linoleic acid.
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Walnuts have been studiedTrusted Source for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease.
What’s more, some researchers claim that eating walnuts improves sleep quality, as they’re one of the best food sources of melatonin.
The fatty acid makeup of walnuts may also contribute to better sleep, according to a study on miceTrusted Source. More human studies are needed to support the claims about walnuts improving sleep.
5. 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.
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White rice is high in carbs. Its carb content and lack of fiber contribute to its high glycemic index (GI).
It’s been suggested in older researchTrusted Source that eating foods with a high GI, such as white rice, at least 1 hour before bed may help improve sleep quality. That said, this research was based on professional athletes who may need to consume more cabrs than the average person.
