TOP 10 BEST FOOD TO EAT BEFORE BED FOR SOUND SLEEP
Whether or not you could eat before bed is a hot topic open for debate and a matter of confusion for huge masses. Some believe that eating food before bed will interfere our digestion and sound sleep. But, there are some foods (that are proven scientifically) which could solve this sleeping sickness problems and help us with sound sleep; if taken before going to bed?
Let’s explore some foods that are recommended to eat before bed for sound sleep along with their scientific evidences.
Sound sleep is necessary for our sound mental and physical health. In this technological era, many people have suffer from the problem of sleeplessness and insomnia. For instance; 35% off American adults have shown the symptoms of insomnia. Different researchers, including nutritionists and sleep experts, are still conducting many researches to find evidence which could support the hypothesis i.e. some foods could induce sleep if you take them before going to bed. Some of them have already succeeded which is well presented here below with evidences.
Many food possesses nutrients, chemicals and other compounds that could support sound sleep. Nowadays, with the increase in awareness level; people are using food and drinks to treat insomnia and improve sleep. Hence, some foods are becoming popular for inducing sleep in insomniac patients too.
SCIENCE BEHIND HOW FOOD INDUCES SLEEP:
Adequate sleep is related to repairing of your heart and blood vessels. Many foods contains different minerals and compounds that helps with blood flow and muscles contraction helping you to fall asleep. Some foods helps to form melatonin i.e. a hormone that regulates sleep. Hence, certain foods helps us to have sound sleep by triggering a sleep-inducing hormonal response and calming nervous system.
THINGS TO KEEP IN MIND (NOTE)
We should take these foods at-least a hour before going to bed so that this will reduce its potential risk such as indigestion and acid-reflux. This habits will also protect you from the problem of obesity. So, be careful about this suggestions and follow it strictly if you want sound mental and physical health with proper sleep.
RECOMMENDATION FROM NUTRITIONISTS AND HEALTH EXPERTS
Nutritionists recommend balanced and consistent diet composed of vegetables and fruits. Properly balanced diet with essential vitamins and minerals could promote sleep. Food improving heart health is believed to be best for inducing sleep. One should limit the consumption of alcohol and caffeine to improve their sleeplessness problems. It is recommended to avoid highly spicy and fatty foods. Practice proper sleep hygiene such as controlling noise and brightness in your bedroom which may reduce melatonin production.
TOP 10 BEST FOOD RECOMMENDED TO EAT BEFORE BED FOR SOUND SLEEP
To get you started, here are top 10 best sleep-inducing food recommended to include in your diet for sound sleep:
1. Chamomile Tea
Chamomile tea has some unique composition that improves sleep quality. This is one of the best recommended drink to have to calm your nerves. This drink contains an anti-oxidant called as apigenin that promotes sleepiness and reduce insomnia. Chamomile tea also reduces the problem of depression which is associated with sleeping problems.
One study in 34 adults have confirmed that consumption of 270 mg of chamomile extract twice a day for 28 days fall asleep 15 minutes faster with less night-time wakening as compared to controlled populations. Hence, drinking chamomile tea before bed is certainly worth to try if you want to get rid of insomnia.
Lettuce and Lettuce-seed oil is believed to have mild-sedative hypnotic effects. This species contains compound known as lactucin (n-butanol fractions) which helps to treat insomnia and promotes sound sleep. It is better to have lettuce tea by pouring hot water over leaves and steeping it for 10 minutes. You could add honey too if you want sweet taste.
This leafy green species also contains high level of calcium that induces sleep. One of the experiment conducted in mice in 2013 have concluded that n-butanol fraction present in lettuce increases sleep duration and decrease sleep latency. This species promotes sleep-potentiating activity in humans too according to one of the research (Kim et al., 2017).
According to Jaclyn London and CDN; figs possesses potassium, magnesium, calcium and iron. These minerals help with proper blood flow and muscles contraction which helps to induce sleep. They are rich in fiber which avoid night-time cravings.
Figs also regulates metabolisms which reduces sleeping disorders such as insomnia. 1 cup of uncooked dried figs are recommended for sound sleep.
4. Tart Cherries
Tart cherries and its juice are best recommended to relieve from insomnia. This species contains high amount of melatonin i.e a hormone that regulates heart health and promotes healthy sleep. It contains anti-oxidative properties that improves sleeping qualities.
In one study where adults with insomnia was fed with 237 ml of tart cherries juice twice a day for 2 weeks sleep about hour and half longer than those who are avoided from that juice.
Almonds is rich source of sleep regulating hormone (melatonin). Almonds are also excellent magnesium source which improves sleeping quality and reduces insomnia. This also reduces stress hormone i.e. Cortisol which are believed to interrupt sleep.
1 ounce of almonds is recommended daily that contains 75 mg of magnesium atleast a hour before bed time for sound help (Self Nutrition Data, 2015a). One study on rats also concluded that almonds helps to sleep longer and have quality sleep.
6. Valerian herb (Valeriana officinalis)
Crude extracts of Valerian roots have sedative and antixylotic effects. This is commonly sold in market in the form of dietary capsules as a medicines to promote sleep. It is being used as remedy for insomnia since age old. This species reduces anxiety and promote relaxation and sleep.
Valerian root could reduce the time taken to fall asleep by about 15 to 20 minutes. Aqueous extract of root of this species is found to have improved sleep quality as per the research conducted in 1982 (Leathwood et al., 1982).
Many researches have suggested kiwi to be one of the best foods to eat before bed for sound sleep. Kiwis fruit possesses large amount of vitamins and minerals; mostly Vitamin C, Vitamin E, potassium and folate, melatonin. High concentration of serotonin and antioxidant in this fruits is believed to be major reasons for inducing good sleep.
In a 4 weeks study where 24 adults were examined with Kiwis fruit; participants fell asleep 42% more quickly as compared to controlled populations i.e. other peoples.
Dried prunes are rich in vitamins such as vitamin B6, calcium and magnesium. This is also one of the great source of melatonin i.e. sleep regulating hormones. It is recommended to have dried prunes 30 minutes before bed time so that it induces sleep and relieves from stress.
One serving of prunes (41 mg) is sufficient to extract its utmost benefits. Magnesium and melatonin present in dried prune helps to improve sleeping quality.
A tablespoon of honey is recommended for having sound sleep. Honey contains sleep-inducing amino acid compound called as tryptophan which is finally converted to melatonin after being processed from serotonin. The glucose present in honey lowers orexin which is a neurotransmitter that reduces alertness and induces sleep.
One of the study conducted by US National Library of Medicine have concluded that honey helps to improve sleep quality and reduces insomnia. We could take honey just before going to bed too and that reduces flu too.
10. Warm Milk
A glass of warm milk an hour before bed is a perfect drink to induce sound sleep and it has been mentioned by Ayurveda too. It is a great natural source of sleep-inducing tryptophan amino acid. Tryptophan boost melatonin that promotes regular sleep cycle. Milk could also provide calming effect.
Garlic milk is found to be best for inducing sleep. For its preparation; mix 1 cup of milk with 1 clove of fresh chopped garlic to extract its utmost benefits.
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- Kim, H. D., Hong, K. B., Noh, D. O., & Suh, H. J. (2017). Sleep-inducing effect of lettuce (Lactuca sativa) varieties on pentobarbital-induced sleep. Food science and biotechnology, 26(3), 807-814.
- Leathwood, P. D., Chauffard, F., Heck, E., & Munoz-Box, R. (1982). Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacology Biochemistry and Behavior, 17(1), 65-71.