According to the Center for Disease Control and Prevention, one in every three people don’t get as much sleep as their bodies need.
If you count yourself among them, then you’d probably like to learn more about the best natural ways to get sleep. You’ll be happy to know you can choose from a range of foods to eat before bed that can help you rest peacefully.
Below, we’ve compiled a list of some of the most helpful, natural, and delicious sleep-aids around. Before that, though, let’s take a look at some things you should avoid ahead of bedtime.
A Few Things That May Keep You Up at Night
Caffeine: It takes hours and hours for your body to rid itself of caffeine. You should avoid caffeine (like coffee or tea) before bed, but you might also need to skip out on sodas at dinner, too.
Alcohol: Although alcohol can help you fall asleep, the liver and heart will have to work hard to filter it out. It’s why you may have a fitful sleep or wake up with a beating heart in the night (unrelated to dreaming).
Spicy Foods: Spicy foods can cause heartburn or else may increase heart rate. Both of these are very unconducive to a peaceful night’s rest.
Best Foods to Eat Before Bed: 7 Things to Eat for Peaceful Sleep
If you’re looking to live your best life, then you’ll need to start caring about quality sleep. This means 7-9 hours of peaceful, unbroken sleep each night.
To help you achieve that, we’ve put together seven items that you can find at any grocer that will promote restfulness. Combine these tips with my other helpful mood enhancing tactics for ultimate results:
Fatty fish like salmon and tuna are known around the world for their extreme health benefits, with salmon usually taking the prize spot. Salmon is rich in Omega-3 fatty acids as well as Vitamin D, which help promote sleep among other health benefits.
The combination of vitamins and fatty acids leads to higher levels of serotonin, helping you achieve peace of mind easier. Just a few ounces of salmon at dinner can improve your health and ease your mind before bed.
Besides helping you get to sleep a bit faster, salmon is a lean protein with a ton of heart health benefit. Plus it’s delicious.
Another one of those items on our list that double as a superfood, almonds can help reduce the risk of chronic diseases. Almonds are rich in manganese, phosphorous, and riboflavin among other healthy components.
They also contain high amounts of magnesium, which has proven to help people achieve quality sleep. Whether they suffer from restless leg syndrome, anxiety, or insomnia, patients taking magnesium can improve their rest.
The only other nut on this list, walnuts provide a range of health benefits to people including soothing the anxious minds. Many of the active ingredients in almonds are also found in walnuts (manganese, phosphorous, and magnesium).
Besides other health benefits (such as fortifying heart health), walnuts have traces of melatonin, which is a natural sleep aid.
The body naturally produces small amounts of melatonin, but supplements will only help you get to sleep faster. With a light walnut snack before bed, though, you won’t need to invest in any supplements.
It’s not always a good idea to eat a large meal before bed. This is mainly because your body will still work to digest it while you’re asleep. And if it’s spicy or alcoholic, your body will overwork your heart to burn through it.
However, starchy rice might be one of your better options for dinner if you’re looking for a decent night’s rest. The main reason it’s able to help you fall asleep and stay asleep is its high glycemic index.
Increasing your blood sugar can help you sleep, but you’ll have to be careful with how much you rice you have. White rice tends to be low in other health benefits.
The kiwi is its own type of superfruit, though it doesn’t always get the amazing rep that others (such as blueberries) get. Kiwis are low-calorie (something around 50 calories per fruit) treats with powerful doses of vitamins K and D.
Folate, potassium, and other trace minerals are also there to help keep your body working in top-notch condition. The kiwi is also good for your digestive health, which could be one of the underlying reasons for your poor sleep.
Perhaps the most beneficial aspects of the kiwi are its antioxidants and its links to serotonin, helping you sleep easier. If inflammation is at all to blame for your poor sleep, the antioxidants will help calm it down.
6. Cottage Cheese
Though you may not expect it, cottage cheese is an excellent pre-bed snack that has a bunch of health benefits, including helping you rest easier. Cottage cheese is a prime example of what’s called a casein protein, a slowly-digesting protein.
Eating a small amount before bed will allow a slow release of healthy amino acids. These acids can help you reduce muscle break down, for one.
If waking up with a burning, hungry stomach in the night is keeping you up, here’s an easy and healthy solution.
While not exactly a food, tea is one of the healthiest and useful bedtime treats to help you rest. It’s a beverage recognized for thousands of years for its various health benefits, especially green tea.
For instance, soothing chamomile tea is full of antioxidants that calm inflammation and help fight back stress on cells. It also can promote sleepiness and help you stay asleep throughout the night.
Just be careful not to drink too much before hitting the sheets.
Insider Advice for a Happy, Healthy Life
Now that you know some of the best foods to eat before bed, you can alter your sleeping habits and improve your life! Sleep is an essential part of being a healthy, functioning person, so be sure to get 7-9 hours each night if you can.
Looking for more insider advice on living your best life today? The resources and articles at Beauty Boutique Sofia provide convenient solutions to life’s trickiest problems.
From beauty resources to healthy cold remedies, the articles on my site will teach you how to be happy, healthy, and beautiful! Check out the Beauty Boutique Sofia blog today to see how!