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Sleep Enhancing Foods To Help You Rest Well

The quantity and quality of sleep you get each day is crucial for your overall wellbeing. Sleep reduces the number of risks in getting health conditions that are provoked by sleeping less or oversleeping. It’s so important to get enough sleep that  is uninterrupted each night to ensure you complete your sleep cycle.

There are many solutions to getting a  good night’s sleep, from having a good sleep routine, proper sleep positioning, changing your lifestyle, having the perfect sleepys beddings and eating the right meals and foods before bed.

Eating the right foods, especially before bed time will help to enhance the quality of sleep you get each night. Here are a  few of the best foods to eat before bed to help you sleep in the way you need. 

What Foods Help You Go To Sleep?

If you want to know what foods help you go to sleep then here is a list of common foods that will help you get a good night’s rest. 

  • White Rice
  • Almonds and Almond Milk
  • Chamomile Tea
  • Fish
  • Kiwi Fruit
  • Walnuts
  • Barley Grass Powder

Foods To Eat Before Bed To Help You Sleep

The Benefits Of White Rice For Sleeping! 

You may wonder is white rice good for sleeping? The answer is YES! 

Specifically, white rice is the best to eat prior to going to bed. The difference between white and brown rice is that white rice has had its bran and germ removed making it lower in fiber, nutrients and antioxidants. Growing evidence shows that adequate fiber intake may benefit your digestion and reduce your risk of chronic disease.

This lacking in the white rice contribute to its high glycemic index which helps improve sleep quality.

As a staple food in most countries, those who eat white rice hours before going to sleep have better sleep and sleep for longer durations. However, have it in small amounts due to its lack of fiber and nutrients.

Why Almonds Are The Best Foods To Eat To Help Sleep

Almonds are a perfect example of nuts that help you sleep better when consumed prior to going to bed. Almonds are a source of great nutrients that help with lowering the risks of certain chronic illnesses. 

Almonds have been praised with the capacity to help in sleep quality as that they are a great source of the sleep-regulating hormone melatonin.

They are also a great source of a variety of nutrients including magnesium that is at 21% which when consumed adequately helps a lot with sleep-related issues such as insomnia.

Magnesium in Almonds helps lower levels of the Cortisol, which is a stress hormone that interrupts sleep making you sleep better.

If you’re struggling to sleep you may want to try a glass of Almond milk as Almond milk is a great source of melatonin. 

Benefits Of Chamomile Tea For Sleep

Herbal teas such as chamomile tea are preferred by a lot of people due to its sleep boosting properties. It is a great antioxidant and boosts your immune system improving your skin health. Apigenin, one of the antioxidants that promote sleep is also contained in chamomile tea.

Chamomile tea helps sleep and improves sleep quality. Depression can often be associated with poor sleep and drinking a mug of chamomile tea can help boost your mood and boost your sleep quality.

Hibiscus tea is another good tea that calms your mind and body and enhances sleep. Try either of the two for a perfect night.

Seretonin Foods Such As Fatty Fish Improves Sleep

Fish is great for helping you get a good night’s rest. This is not just any type of fish, salmon, tuna and mackerel  fall under the category of fatty fish. Their vitamin D content makes them a rare type.

These types of fish contain high in omega-3 fatty acids that protect against heart disease, improves brain function and promotes sleep. 

The two unique contents in fatty fish have been known to enhance sleep quality since they improve the production of serotonin which is a brain chemical that promotes quality and deep sleep. Therefore fatty fish is one of the best foods to help sleep. 

Kiwi Fruit Helps You Sleep

I love Kiwi fruit – It was a staple I ate when I lived in New Zealand and a great treat before bed. We have a fantastic recipe here on the blog for Kiwi Fruit Yoghurt

Kiwi fruits are quite nutritious and have a low-calorie count. They are both beneficial to your digestive system and help with lowering your cholesterol level.

The antioxidants and fibre in Kiwi Fruit makes them great for the body. Kiwi fruit helps you sleep faster and have less awakening at night due to the brain chemical serotonin that they contain. Therefore Kiwi fruit can help regulate the sleep cycle.

Kiwi fruits play a role in reducing inflammation due to vitamin c and carotenoids that are brilliant antioxidants. If you’re child can’t sleep at night, maybe try giving them a few slices of  kiwi fruit to aid their quality and quantity of sleep.

The Benefits Of Walnuts For Sleep

The Benefits Of Walnuts For Sleep

Among many tree nuts, walnuts are the most popular due to their diverse number of nutrients. The high melatonin levels in walnuts have made them one of the best food sources to assist in sleep quality.

The fatty acids in walnuts also increase the production of Serotonin making them doubly effective.

A handful of walnuts before going to sleep is a great idea for those who are having sleeping difficulties. There are lots of walnut benefits and getting a good night’s sleep is one of them! 

Barley Grass Powder Can Help Sleep

If you are a fun of making various smoothies prior to going to sleep. Add a spoonful of barley grass powder that is filled with several sleep-promoting compounds, including magnesium, GABA, tryptophan, and potassium. By promoting sleep barley grass powder assists a lot in preventing a number of other sleep-related conditions. Put some in your scrambled eggs, salad dressings, and soups too and enjoy a restful sleep and enough of it.

More Foods To Eat Before Bed To Help You Sleep

More Foods To Eat Before Bed To Help You Sleep

  • Milk
  • Bananas
  • Oatmeal

Some of the common types of foods that have sleep-promoting properties are milk and bananas.

Milk a great source of tryptophan which is a great amino acid that creates niacin. Niacin is essential in creating the neurotransmitter serotonin which is a great hormone that helps boost sleep. Milk is great for helping children and the elderly to improve their sleep.

Bananas have tryptophan plus magnesium, fantastic properties that aid sleep.

If you would love to induce sleep prior to sleeping then you might want to have a bowl of Oatmeal which is high in melatonin and carbs.

The known effects of these foods are very promising and they are all great foods to help sleep

Most of the above foods can really help with getting a good night’s sleep. If you’re suffering from sleep disorders or you desire to have enough quality sleep these foods are a great place to start! 

Good Luck Getting A Good Night’s Rest! 

Sleep in quality and quantity is good for your health. Consuming foods with sleep-regulating hormones and brain chemicals is a great way to support your beauty sleep. Foods that contains high antioxidants and nutrients such as magnesium should also be consumed for a better and longer sleep with fewer awakenings. Consume these foods at least 2 hours prior to going to bed to create time for food to settle in your stomach. This will also prevent digestive challenges such as acid reflux, which disrupts the quality of sleep.

What are your top tips for getting a good night’s sleep? Let me know in the comments? I’d love to hear your thoughts! 

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The Best Foods To Help Sleep

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