When you’re feeling hungry or thirsty late in the evening, choosing the right foods and drinks can actually help you sleep better. Here’s a list of the best options for a good night’s sleep:
Nuts: Nuts like almonds are great because they’re rich in the sleep hormone melatonin as well as magnesium and calcium, which improve sleep quality. Walnuts, pistachios, and cashews are also packed with minerals that help you wind down.
Fruit: For a sweet treat, go for fruits like cherries, which have lots of melatonin, tryptophan, and potassium. Kiwis are another excellent choice, packed with sleep-friendly compounds including melatonin and magnesium. Bananas, pineapples, and berries can also make you feel more relaxed and ready for bed.
Turkey: While heavy meats might disrupt your sleep, turkey is an exception. It’s full of tryptophan, a chemical that acts like a mild tranquilizer. Ever feel sleepy after a turkey dinner? That’s why.
Oily Fish: Fish like salmon, herring, mackerel, and sardines are high in omega-3 and vitamin D, both of which can enhance sleep quality by reducing stress and helping you fall asleep faster.
Herbal Teas: Avoid caffeinated teas late at night. Instead, opt for herbal teas such as lavender, chamomile, valerian root, or lemon balm, which have natural sleep-inducing properties.
Milk: A classic night-time drink, milk contains tryptophan and plenty of calcium and magnesium, all of which help improve sleep.
Sleep Supplements: If you’re looking for a more direct approach, consider sleep supplements. You can find melatonin pills, magnesium tablets, lavender oil, and CBD oil at health stores or online. They can be effective in promoting good sleep.
However, there are certain things you should avoid before bed. Caffeinated drinks like coffee and certain teas, as well as chocolate, can keep you awake. Fatty processed snacks and very sugary foods can lead to discomfort and acid reflux, not to mention a burst of energy you don’t need at bedtime. Lastly, while alcohol might seem like it helps you fall asleep, it actually prevents deeper sleep stages and increases nighttime awakenings.
Choosing the right foods and drinks in the evening can make a big difference in your sleep quality, so consider these options for your next nighttime snack or drink.
