7 Foods To Eat Before Bed For A Good Night Sleep

Indeed, everyone has those nights of lying awake and figuring out why sleep is so hard to get. But before you roll your eyes and blame stress or binge-watching that last episode on Netflix, it's time to realize that what you eat before bed might also be the real reason behind it.

According to the Centers for Disease Control and Prevention (CDC), one in three adults in the U.S. doesn’t get enough sleep. In fact, sleep deprivation has also been associated with a higher risk of obesity, heart disease, and mental health concerns.

The good thing is eating the right foods before bedtime can make a big difference. The main approach is to choose snacks that promote relaxation, stabilize blood sugar, and boost the production of hormones such as melatonin and serotonin. 

Here are seven foods to eat before bed that might just help you get a perfect good night's sleep.

Almonds are rich in magnesium, which is known to improve sleep quality by relaxing your muscles and nerves. In fact, even in a study, it has been proven that low magnesium levels are linked to insomnia. Therefore, before going to bed, enjoy a handful (or about 10-12) of almonds.

Bananas are not just the post-workout meals. Bananas are loaded with potassium and magnesium, both of which help relax muscles and calm the body. Furthermore, they also contain tryptophan, an amino acid that boosts serotonin production, which helps in sleep.

Chamomile tea is known for its calming properties. It contains apigenin, an antioxidant that binds to receptors in your brain and promotes sleepiness. In fact, according to a study, people who consumed chamomile tea before bed experienced significantly improved sleep quality in comparison to those who didn't.

When it comes to promoting sleep, kiwi is a punch. As per studies, eating two kiwis an hour before bed can improve sleep onset and duration by almost 35 percent. This is because of their high levels of antioxidants and serotonin.

Oats are a natural source of melatonin. It is a hormone that regulates your sleep-wake cycle. They also help stabilize blood sugar levels, thereby preventing those midnight hunger pangs that can disrupt sleep.

Walnuts are another great source of melatonin and healthy fats that support brain health. As per studies, consuming walnuts could help increase circulating levels of melatonin in the body. Just consume a few as an evening salad or spread it over yogurt for a power-packed meal.

Last but not least, there was actually a reason behind your grandmother always suggesting warm milk before bed. Milk contains tryptophan, which helps the body produce serotonin and melatonin. Besides, the warmth of the milk provides a comforting effect, indicating to your body that it's time to relax.

While there’s no single food you can take for a perfect sleep, incorporating these foods into your bedtime routine can significantly make a big difference. Make sure to avoid heavy, greasy meals and caffeine late at night, as they can disrupt your body’s ability to get that good night's sleep.