While it’s common knowledge that you shouldn’t eat or drink anything too close to bedtime, many people don’t know what foods and drinks are best for sleep.
“Research has shown that eating food at least three to four hours before bedtime can help prevent nighttime snacking and improve your overall sleep quality,” says Poon.
Fruit
If you’re looking to have a great night’s rest, there are certain foods and drinks that will help you sleep. These include fruit, yogurt, and milk.
A fruit is the part of a flowering plant that contains seeds capable of generating new plants. These seeds are dispersed by animals (like birds or humans) so that new plants can grow.
Some fruits also contain a compound called melatonin, which can help you relax and fall asleep. Some studies have shown that eating pineapple, oranges, and bananas before bed can increase melatonin production about two hours later, helping you fall asleep more easily.
You can also try a smoothie full of frozen bananas and dairy or non-dairy milk, such as coconut milk or almond milk, to soothe your stomach and prepare you for sleep. Bananas are high in potassium and magnesium, which can reduce muscle stress and help you get better quality sleep.
Eating protein is another key to a good night’s sleep. Eggs, nuts, and cheese are all good sources of protein, but you should make sure to eat them in moderation. Ideally, only eat about a handful of each before bed.
Yogurt can also provide a healthy, protein-rich meal. It is rich in calcium and can promote a feeling of fullness, which will aid in your ability to fall asleep.
Nuts are also a great snack to enjoy before bed, as they are rich in protein and fiber. But it is important to eat only a small handful because they are high in calories, so you should be mindful of your portion size.
Drinking a cup of hot milk before bed can help you fall asleep. The warm milk will create a cozy and relaxing feeling, which can lead to a better night’s sleep.
But it is important to choose the right kind of milk for your needs. If you have lactose intolerance, try a lactose-free alternative like soy, cashew, or almond milk. You can find these alternatives at your local health food store or supermarket.
A glass of milk can provide your body with a variety of nutrients, including calcium, vitamin D, and magnesium. It’s also a source of tryptophan, an amino acid that can aid in promoting sleep.
Some studies have also found that milk from cows milked during the day can promote a sense of relaxation and calmness. This milk contains ample amounts of melatonin and tryptophan, which can help you fall asleep faster and feel more rested.
