What can you eat and what should you avoid to help you sleep?

A good night’s sleep is important for our health. The same as healthy food and regular exercise.  Good night’s sleep boosts our immune system making our bodies more able to fight off infection, reduces stress, improves your memory and much more. Do you want to have a good night’s sleep and wake up feeling refreshed in the morning? Check out also how more you can improve your sleep here. Below is the list of foods that you should eat and should avoid before your bedtime.

Foods you should avoid

Fruits. Avoid fruits before bedtime. Afternoon fruit raises your blood sugar, which your body does not stabilize until your bedtime. 

Orange juice. It is not an evening drink. Orange juice is very acidic and sugary and that will not help you fall asleep. 

food that helps you sleep

Dark chocolate. It boosts your energy. Dark chocolate contains amino-acids that make you alert. It’s not a good snack before your bedtime. 

Spicy food. It raises your body temperature which is linked to bad sleep quality. It can also cause heartburn, making you restless during the night.

Coffee. Exclude afternoon coffee from your daily routine. Caffeine remains in your body for hours, so it’s directly linked to worse sleep quality. 

Alcohol and nicotine. Avoid alcohol and nicotine if you want to fall asleep more easily. They negatively affect your later REM stages.

Foods you should include

Bananas. Even though bananas can be termed as fruits, they contain tryptophan and are a good source of magnesium and calcium that promote muscle relaxation and it may help you get a good sleep.

Walnuts and almonds. Both nuts are tree nuts and the best food sources of the sleep-regulating hormone melatonin. Eating walnuts and almonds helps improve sleep quality. It is recommended to peel almonds because their skins are toxic.

food for better sleep

Fish. There is no doubt that fatty fish such as salmon, tuna, trout and mackerel, are healthy food. Such fish contains omega-3 fatty acids and vitamin D that enhance sleep quality and helps you fall asleep faster.

Eggs. Eggs are a good source of tryptophan, which is converted into a molecule, which is used to make serotonin and melatonin. Both are involved in our sleep cycles.

Herbal Teas. Chamomile, Valerian root, Lavender teas are excellent for relaxing, calming nerves before bedtime. Try not to drink any fluids 1–2 hours before going to bed.

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