You know how important it is to get the recommended 7-8 hours of sleep a night, as getting just less than 6 hours of good sleep a night increases your risk of heart disease, stroke, and viral infections, plus puts you at risk for weight gain and obesity. But sometimes it’s easier said than done.
If you have trouble falling asleep or staying asleep, it may have to do with what you’re eating – or not eating – before bed. Foods and beverages high in sugar, fat, alcohol, and/or caffeine will hurt your chances of a good night’s rest, but right foods before bed can actually help you get some much needed shut-eye!
Try eating one of these snacks 2 to 3 hours before bed!
1. Almonds. Almonds contain two sleep-friendly ingredients – magnesium and tryptophan; tryptophan increases the brain’s level of serotonin, while magnesium helps the muscles relax. So grab a small handful instead of ice cream for a feel-good, relaxing snack that’ll get you prepped for a good night’s rest.
2. Bananas. Full of serotonin, magnesium, and melatonin, bananas are one of the best snacks to help your body reach its best sleep.
3. Skim Milk. It’s not just an old wive’s tale! A glass of milk – both warm and cold – is high in tryptophan which has a sedating effect, and calcium which helps your brain get the most out of tryptophan.
4. Oatmeal. Oats are rich in sleep-regulating melatonin, and if you drizzle a little honey on top and you’ll brain will turn off orexin, a neuropeptide linked to alertness! Make oatmeal your new dessert! With 4 grams of fiber and just 150 calories per serving, it’s a great choice for anyone watching their weight.
5. Whole-Wheat Bread. RealAge suggests a slice of toast dotted with banana slices before bed. It releases insulin, which helps tryptophan get to your brain where it turns into serotonin.
6. The antioxidants contained in fresh, dried, or frozen cherries can give your body the melatonin boost it needs to get better sleep.
For more on the benefits of 8 hours of sleep, click here!
