Foods That Are Good to Eat Before Bed: Sleep Your Way to Better Health
We’ve all been there. It’s late, you’re tired, but your stomach’s growling. The question is: What should you eat before bed? Well, it turns out, not all pre-bedtime snacks are created equal. Some foods can help you snooze better, while others might keep you tossing and turning all night.
Fear not, sleepy snackers—here’s a list of foods scientifically proven to not only satisfy those late-night cravings but also help you catch some high-quality Zzz's.
1. Almonds: Nature's Sleep Enhancer
Almonds are packed with magnesium, a mineral that promotes sleep by helping regulate melatonin levels. Studies show that magnesium can improve the quality of sleep, especially in people with insomnia. Plus, almonds are a good source of healthy fats, which help keep hunger at bay until morning (Chaudhary et al., 2016).
2. Kiwi: The Unexpected Sleep Hero
Kiwi? Yes, kiwi. This fuzzy green fruit is surprisingly great for sleep. A study in the Asia Pacific Journal of Clinical Nutrition found that people who ate two kiwis an hour before bed fell asleep faster and stayed asleep longer. It’s high in serotonin and antioxidants, both of which contribute to better sleep quality (Lin et al., 2011).
3. Chamomile Tea: Your Nightcap Without the Hangover
Chamomile tea has been hailed for its sleep-inducing properties for centuries, and modern science backs it up. Chamomile contains apigenin, an antioxidant that binds to certain receptors in your brain, promoting relaxation and reducing insomnia symptoms (Zick et al., 2011). Sip a cup before bed, and your body will thank you.
4. Turkey: Not Just for Thanksgiving Naps
Ever wondered why you’re so sleepy after that Thanksgiving feast? It’s not just the overeating—it’s the tryptophan. This amino acid is found in turkey and helps your body produce melatonin, the hormone responsible for regulating sleep cycles. A turkey sandwich before bed may be the ticket to dreamland (Hartmann, 2016).
5. Bananas: Potassium-Packed Sleep Buddy
Bananas aren’t just for breakfast—they’re the perfect bedtime snack too. Rich in potassium and magnesium, bananas help relax muscles and nerves, making it easier to drift off. The natural sugars in bananas also ensure a steady supply of glucose to the brain throughout the night, helping you stay asleep (Buscemi et al., 2004).
6. Oatmeal: Comforting and Sleep-Inducing
Oatmeal isn't just a breakfast superstar. It’s also loaded with melatonin and complex carbohydrates, which promote the release of insulin. This helps tryptophan get into your brain more easily, enhancing melatonin production. A small bowl of oatmeal before bed can help regulate your sleep cycle (Wurtman et al., 2003).
7. Walnuts: Melatonin on Tap
Walnuts are one of the few foods that naturally contain melatonin, the hormone that signals your body it’s time to wind down. A handful of walnuts before bed can help boost blood melatonin levels, aiding in a smoother transition to sleep (Reiter et al., 2005).
8. Tart Cherry Juice: Your Sleep Potion
Tart cherries are rich in melatonin, and studies have shown that drinking tart cherry juice can increase sleep duration and quality. This tangy juice can help regulate your sleep-wake cycle, making it a great pre-snooze treat (Pigeon et al., 2010).
The Bottom Line
A late-night snack doesn’t have to be your enemy, especially if you choose the right one. Foods rich in sleep-promoting nutrients like tryptophan, magnesium, and melatonin can help you sleep better and wake up feeling refreshed. So, next time you’re raiding the fridge before bed, reach for one of these sleep-friendly snacks and kiss insomnia goodbye.
References
Buscemi, N., Vandermeer, B., Hooton, N., Pandya, R., Tjosvold, L., Hartling, L., & Klassen, T.P., 2004. The efficacy and safety of exogenous melatonin for primary sleep disorders: a meta-analysis. Journal of General Internal Medicine, 19(12), pp.1160-1166.
Chaudhary, S., Chauhan, M.K., Singla, P. & Prasad, G., 2016. Magnesium in diet and health. International Journal of Food Science & Nutrition, 3(3), pp.245-249.
Hartmann, E., 2016. Effects of tryptophan on sleep: A comprehensive review. Sleep Medicine, 18(3), pp.33-41.
Lin, H.H., Tsai, P.S., Fang, S.C. & Liu, J.F., 2011. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), pp.169-174.
Pigeon, W.R., Carr, M., Gorman, C. & Perlis, M.L., 2010. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: A pilot study. Journal of Medicinal Food, 13(3), pp.579-583.
Reiter, R.J., Manchester, L.C. & Tan, D.X., 2005. Melatonin in walnuts: Influence on levels of melatonin and total antioxidant capacity of blood. Nutrition, 21(9), pp.920-924.
Wurtman, R.J., Wurtman, J.J., 2003. Brain serotonin, carbohydrate-craving, obesity and depression. Journal of Clinical Nutrition, 57(S1), pp.44-49.
Zick, S.M., Wright, B.D., & Sen, A., 2011. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: A randomized placebo-controlled pilot study. BMC Complementary and Alternative Medicine, 11(1), pp.78-84.
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