Eating the right foods that help you sleep just before bedtime will influence how well you snooze. The variety of foods one eats impacts one’s ability to sleep well. When these foods are eaten, they also play a significant role. A heavy meal, even healthy foods, can disrupt sleep. Ideally, both for rest and digestion, eating two to three hours before bed is not recommended.
The only thing those suffering from lack of sleep should consume before bed is a cup of malt beverage or sedative herbs with honey.
Top Foods that Help You Sleep
1. OATS: Oats provide carbohydrates, essential fatty acids, and B vitamins necessary for the proper functions of the nervous system. Oats also contain a substance called avenin, which is a mild sedative. Oats can be eaten at supper as oatmeal or in a vegetable soup at least two hours before retiring. Eating oats regularly, including oat water, is highly beneficial in nervousness, fatigue or mental exhaustion, insomnia, and depression. On the other hand, It should be included in students’ diets, particularly at exam time; oats are the perfect food to avoid sleep while studying.
2. MALT BEVERAGE: What to drink before bed to help sleep? Among the many drinks that help you sleep, this is the best. It does not excite the nervous system like coffee, and it improves digestion. You can drink it hot with honey at bedtime. A nice hot malt beverage will be a great addition to any sleep drink recipe.
3. HONEY: Honey is one of those things to help you sleep because it has a mild sedative effect. It can be taken at night with an infusion from sedating plants such as valerian, linden blossom, hops, or malt beverage.
5. LETTUCE: A supper based on a lettuce salad about two hours before retiring promotes sleep.
Foods to Avoid Before Bed
2. CHOCOLATE: This is also a stimulant and interferes with sleep, making it one of the foods to avoid before bed.
3. SPICES: A supper consisting of hot, spicy foods is stimulant and interferes with sleep. Spices are among the top foods that disrupt sleep.
4. MEAT: Meat contains a stimulant; additionally, it is protein-rich. These can interfere with sleep.
5. MATURED CHEESES: These contain hypertensive amines stimulating the nervous system.
6. PROTEINS: Foods rich in proteins, particularly meat and matured cheeses, reduce tryptophan and serotonin production. This results in a certain level of excitation within the nervous system and interferes with sleep in sensitive individuals. This effect is more pronounced if these proteins are consumed for supper at night.
7. SOFT DRINKS: All carbonated drinks (with gas), particularly those containing caffeine, make sleep difficult, particularly for children.
Frequently Asked Question
Does what I eat affect my sleep?
Yes! The quality of your sleep is significantly impacted by the foods you eat. Certain foods contain nutrients and compounds that promote relaxation and drowsiness, while others can keep you awake and disrupt your sleep cycle.
What are some sleep-promoting foods I can try?
Here are a few good options:
Oats: A source of melatonin, a hormone that regulates sleep.
Warm milk or malt beverages: The combination of calcium, tryptophan (an amino acid that helps produce sleep hormones), and warmth can be relaxing.
Honey: Natural sugar in honey slightly raises insulin, helping tryptophan enter the brain more easily.
Complex carbohydrates, which may be found in starchy vegetables and whole grains, induce drowsiness without causing the sugar crash associated with simple carbohydrates.
Lettuce: Contains lactucarium, which has soothing properties in some research.
Should I eat a big meal before bed?
Large meals near bedtime can cause indigestion and discomfort, disrupting sleep. Stick to light snacks a few hours before bed.
Does one need to avoid certain meals to have a better night’s sleep?
Yes, try to limit or avoid these near bedtime:
Caffeine: Found in coffee, tea, chocolate, and some sodas, it’s a stimulant.
Alcohol: While initially making you tired, it disrupts sleep later at night.
Spicy foods: Can cause heartburn and indigestion.
Fatty, heavy foods: Take longer to digest, keeping you awake.
Can changing my diet alone cure insomnia?
While sleep-friendly foods can make a difference, they’re not a cure-all for chronic insomnia. If you have severe sleep problems, consult a doctor to find the underlying cause.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 33, 43. Print. [Foods that help you sleep]
- National Sleep Foundation: https://www.sleepfoundation.org/
- Cleveland Clinic: https://health.clevelandclinic.org/
- Mayo Clinic: https://www.mayoclinic.org/
Last update on 2024-02-17 / Affiliate links / Images from Amazon Product Advertising API