Lifestyle
7 Delicious Foods to Eat Before Bed for a Restful Night’s Sleep, Say Nutritionists
Getting a good night’s sleep can sometimes feel like an elusive dream, especially as we age. With nearly 28 percent of U.S. adults experiencing insomnia and many relying on sleep aids, it’s clear that restful nights are a challenge for many. While medications might offer temporary relief, they don’t address the underlying issues. Nutritionists suggest that incorporating certain foods into your diet could be a natural way to enhance sleep quality. Here are seven foods you might consider adding to your evening routine to help you drift off more easily.
Walnuts
Walnuts are a powerhouse of sleep-promoting nutrients. They are rich in magnesium and melatonin, both known to enhance sleep quality. According to Kelsey Kunik, RDN, “Just one ounce of walnuts has 11 percent of the daily value for magnesium, a mineral associated with higher sleep quality.” A study in the journal Sleep highlighted that individuals with higher magnesium intake experienced better sleep quality and duration. Enjoying a handful of walnuts before bed might just be the crunchy snack you need for a restful night.
Bananas
Bananas are not only delicious but also packed with nutrients that can aid sleep. They provide potassium, which Marc Werner, sleep expert and CEO of GhostBed, says helps “regulate blood pressure levels and reduce stress levels before bedtime.” Additionally, Catherine Gervacio, a registered dietitian, notes that bananas are rich in magnesium and tryptophan. “Tryptophan is a crucial amino acid to produce serotonin, a hormone to induce sleep,” she explains. This combination makes bananas an ideal pre-sleep snack.
Oats
A warm bowl of oats can be a comforting bedtime treat. Oats are an excellent source of tryptophan, which aids in the production of serotonin. Kelsey Kunik suggests enhancing your oatmeal with berries instead of sugar for added fiber, which “will slow the digestion of carbohydrates, avoiding a sugar high and crash that could disrupt your sleep.” Nichole Dandrea-Russert adds that high-fiber foods like oats can lead to more time spent in deep, restorative sleep stages.
Peanut Butter
Peanut butter is a satisfying snack that can support a good night’s sleep. “Peanut butter makes for the perfect bedtime snack, as it’s rich in healthy fats, protein, and sleep-promoting amino acids and vitamins,” says Kunik. With its high content of vitamin E and tryptophan, peanut butter can help you stay full throughout the night and improve sleep quality. Just two tablespoons provide 13 percent of your daily value of vitamin E.
Kiwis
Kiwis are not just a tasty fruit; they also offer sleep benefits. Research indicates that kiwis can help you fall asleep faster and enjoy a more restful night. Dandrea-Russert notes, “Research shows that kiwi fruit can support falling asleep quickly and sleeping soundly.” In a study in the Asia Pacific Journal of Clinical Nutrition, participants who ate two kiwis before bed saw significant improvements in sleep time and efficiency.
Cherries
Cherries, especially tart varieties, are a natural source of melatonin, the hormone that regulates sleep. Consuming cherries or cherry juice can help increase melatonin levels in the body, promoting better sleep patterns. Consider adding cherries to your evening snack routine for a sweet and sleep-friendly treat.
Almonds
Almonds are another nut that can aid in sleep. They are rich in magnesium, which has been linked to improved sleep quality. Including almonds in your diet can help relax your muscles and prepare your body for a restful night. A small handful of almonds before bed could be the crunchy solution to your sleep struggles.
Finding ways to improve sleep naturally can be a game-changer for many. By incorporating these foods into your diet, you might find yourself falling asleep more easily and staying asleep longer. Whether it’s the magnesium in walnuts or the tryptophan in bananas, these foods offer a delicious way to enhance your nightly rest. Sweet dreams!
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