Are you having trouble getting a good night's sleep? Noticing that your body is extra tired by the morning, with persistent fatigue during the day? Well, it may have to do with what you’re eating and drinking before bed. Believe it or not, making sure to take care of your diet can help make sure that you get quality sleep every night, as well as be more alert when you wake up. In this blog post we will cover 12 foods and beverages ideal for keeping your energy levels high while aiding in achieving a better restful sleep at night. So keep reading if you're looking to finally achieve that quality shut-eye and healthier lifestyle!

1. Almonds

Almonds are an excellent source of magnesium, a mineral that is known to promote better sleep and relaxation. They also contain tryptophan, an amino acid that helps produce melatonin, the hormone responsible for regulating our sleep-wake cycle. Eating a handful of almonds before bed can help you relax and fall asleep faster.

2. Bananas

Bananas are a great source of potassium and magnesium, two important minerals that help relax muscles and promote better sleep. They also contain serotonin and melatonin, which can help regulate our sleep-wake cycle. Eating a banana before bed or adding it to a nighttime smoothie can help you get a more restful sleep.

3. Tart Cherry Juice

Tart cherry juice is rich in antioxidants and melatonin, making it a great drink to have before bed. Studies have shown that drinking tart cherry juice can increase sleep time and improve sleep quality. So next time you're craving something sweet before bed, reach for a glass of tart cherry juice instead of reaching for those sugary snacks.

4. Chamomile Tea

Chamomile tea is known for its calming and relaxing properties, making it an ideal beverage to have before bed. It contains apigenin, an antioxidant that binds to specific receptors in the brain, helping reduce anxiety and promote sleepiness. Drinking a cup of chamomile tea before bed can help you wind down and get a better night's sleep.

5. Kiwi

Kiwi is a great source of vitamin C, serotonin, and folate, all of which can help promote better sleep. Eating two kiwis an hour before bedtime has been shown to improve sleep quality and duration in adults with sleeping disorders. So add some kiwi to your evening snack or have it as a dessert to reap its sleep benefits.

6. Warm Milk

Warm milk has been a popular bedtime drink for many years, and for good reason. It contains tryptophan, an amino acid that is converted into serotonin and melatonin in the body, promoting relaxation and drowsiness. Drinking a glass of warm milk before bed can help you fall asleep faster and experience better quality sleep.

7. Oatmeal

Oatmeal is a great source of complex carbohydrates, which can help increase serotonin levels in the brain. This can promote relaxation and improve sleep quality. Eating a bowl of oatmeal before bed can also help prevent blood sugar spikes, which can disrupt sleep during the night.

8. Dark Chocolate

Who says you can't have chocolate before bed? Dark chocolate is a great source of magnesium, which can help relax muscles and promote better sleep. It also contains serotonin, the "happy hormone", which can help improve overall mood and reduce stress levels. Just make sure to choose dark chocolate with a high cocoa content for maximum benefits.

9. Herbal Supplements

In addition to incorporating these foods and drinks into your diet, you can also consider taking herbal supplements before bedtime to promote better sleep. Some popular choices include valerian root, passionflower, and lavender, all of which have calming effects and can be taken in capsule or tea form. Just make sure to consult with a healthcare professional before adding any supplements to your routine.

10. Walnuts

Walnuts are rich in tryptophan, melatonin, and magnesium, making them an ideal bedtime snack. They can help improve sleep quality and reduce the time it takes to fall asleep. You can eat a handful of walnuts on their own or add them to a pre-bedtime snack, such as yogurt or oatmeal.

11. Whole Grain Crackers

Whole grain crackers are another great source of complex carbohydrates that can promote relaxation and improve sleep quality. They also contain tryptophan, which helps produce melatonin and serotonin in the body. You can top your whole grain crackers with almond butter for an added dose of magnesium and protein.

12. Water

Last but not least, don't forget to stay hydrated before bed! Dehydration can lead to sleep disruptions, so make sure to drink enough water throughout the day and have a glass or two before bedtime. Just be mindful not to overdo it, as drinking too much water may lead to frequent trips to the bathroom during the night.

Incorporating these foods and drinks into your bedtime routine can make a significant difference in the quality of your sleep. So next time you're reaching for that late-night snack, consider choosing one of these options to help you not only get a better rest at night but also feel more energized and productive during the day.

Conclusion

Remember, achieving a better sleep experience is not just about what you do right before bed, but also about creating healthy habits and choices throughout the day. So make sure to prioritize your diet and overall lifestyle for optimal sleep results. Sweet dreams! So if you're tired of tossing and turning at night, give these foods and beverages a try to achieve a restful and rejuvenating sleep. Sweet dreams! So if you're tired of tossing and turning at night, give these foods and beverages a try to achieve a restful and rejuvenating sleep. Sweet dreams!