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As we may all know, eating and sleeping are indispensable parts of healthy life. And increasing evidence shows a close connection between dietary choices, sleep quality, and health. Therefore, a deeper understanding of the link between them and knowing what to eat before bed can help you sleep better and lead a healthier life.
Diet and Health
A healthy, balanced diet effectively reduces the risk of various health conditions, from heart disease and diabetes to obesity, and may even reduce the risk of switching to mental illnesses such as depression and anxiety. For example, eating a diet high in selenium, vitamin E, vitamin D, tryptophan, and potassium can lower the chance of developing mood disorders.
Sleep and Health
Many studies find that sleep deprivation increases a person's risk of serious diseases, including obesity, cardiovascular disease, and diabetes. While good quality sleep does not guarantee good health, it does help promote cell and tissue repair, muscle growth, protein synthesis, and more. These major bodily restorative functions occur almost exclusively during sleep. So when people get enough sleep, they not only wake up more refreshed, but they increase their chances of leading healthier lives.
Diet and Sleep
People can change their lifestyle to get better sleep. Usually, most people can get a better night's sleep by changing their bedroom environment and sleep-related habits. For instance, keep the bedroom dark and quiet, avoid screens for an hour or more before bedtime, purchase a comfortable mattress and bedding, and try to do some moderate exercise regularly. But in addition, a proper diet can also help you fall asleep quickly. Some studies have shown that some foods that affect tryptophan availability as well as serotonin & melatonin synthesis may be most helpful in promoting sleep.1 So, if you are struggling with insomnia, perhaps you can try a shift in your diet to improve your sleep quality.
5 Foods to Eat to Get Better Sleep
Cherries, naturally high in melatonin, are known for being one of the best foods to increase sleep time and overall quality. Also, cherries have a small amount of tryptophan, vitamin A, vitamin C, and magnesium, making it a good way to balance your diet. And tryptophan is an amino acid that helps produce serotonin and melatonin. So eating cherries can help you sleep longer and deeper.
Raw honey helps stimulate your brain to release melatonin and restock your liver’s glycogen, which will make you fall asleep faster and have no sense of hunger after several hours of sleep. Prepare a cup of hot water, lemon, and honey. You deserve a more wonderful night’s sleep.
Turkey is delicious and nutritious, right? It is also one of the great sources of tryptophan. It can be very good for calming us down and promoting drowsiness. Brown rice, fish and yoghurt are also high in tryptophan, suitable for bedtime eating.
Kiwis are rich in antioxidants and serotonin, and both of them may help you sleep better when eaten before bed.
Walnuts can also improve sleep quality. Some researchers find that walnuts contain melatonin, alpha-linolenic acid, and omega-3 fatty acid. And you may eating about a handful of walnuts before bed, which is a proper portion.
In short, getting enough sleep and eating right is important for your health. And some foods that contain things like melatonin and tryptophan may help you fall asleep quickly or sleep longer. So if you are struggling with sleep, you can try the above foods to promote sleep. But be sure to know you are allergic to any of the above foods and consult your family doctor if necessary.
1.Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition research (New York, N.Y.), 32(5), 309–319.
This guide/article is for informational purposes only and should not replace the professional advice from your doctors and medical consultants.