Food Tips to Help You Sleep Better
The Best Foods for Sleep
We all need to sleep and eat. And it’s not a surprise that these basic needs are interconnected. There are certain foods you can eat to sleep better, as well as foods that affect your sleep negatively. If you’ve never noticed this connection, read this article. Here we’re going to tell you what foods help you sleep and which ones deteriorate your night rest.
Best things to eat before going to sleep
- Melatonin-rich foods, such as tart cherries or walnuts. A research held by Louisiana State University in 2014 has shown that if you drink tart cherry juice before going to bed every day, it will considerably increase your sleep quality.
- Warm drinks, such as warm milk and caffeine-free tea. Dairy products are rich in calcium, vitamin D and tryptophan. All of these nutrients make it a great food for sleep. Moreover, if the milk you drink is warm, you increase your body temperature, which leads to dilating your blood vessels and contributing to your quality rest.
- High-glycemic carbs, such as white rice, granola, and bananas. If you think that high-glycemic carbs food is always considered bad for health, you’re wrong. In fact, an insulin increase can help make you more sleepy, boosting the production of melatonin and tryptophan.
- High-casein dairy, such as cottage cheese and Greek yogurt. Proteins help you increase the levels of tryptophan – the amino acid that is known to promote drowsiness. If you consume casein in the evening, you boost your ability to recover after working out and let your body build muscle mass all night long.
Worst things to eat before going to sleep
- Alcohol, such as wine. Alcohol is known to be one of the biggest disruptors of the body clock because it leads to the decrease of time spent in the stages of the deepest sleep, thus deteriorating your state of wakefulness the next day.
- Fried or fatty foods, such as cheese-steak sandwiches. Eating such foods results in the emergence of gastric reflux and makes your stomach sit when you go to bed. Moreover, such heavy foods increase the production of dopamine, thus promoting wakefulness at night and affecting your ability to fall asleep.
- Caffeine products, such as chocolate and coffee. We all know that caffeine contributes to staying awake. But few people know how sensitive they are to caffeine contained in different products, even chocolate (that actually has more of it than you think). For your information, dark chocolate contains the same amount of caffeine as a cup of coffee does. Think about it next time you want to eat some chocolate after dinner.
- Spicy foods, such as chili. Eating such foods before bedtime can result in reflux and indigestion, thus making your awake at night. So, avoid eating chili and other spicy foods in the evening.
If you know the foods that make you sleep good or bad, you can improve your bedtime habits and increase your productivity the next day!