- Lean Proteins
Lean proteins like tuna, turkey, chicken, and so on are rich in tryptophan, which is a protein building block that has a hand in the amount of sleep you get. The human body converts tryptophan to serotonin which is finally converted to melatonin.
- Cherries
Cherries are an excellent source of melatonin. Melatonin is a hormone that is responsible for regulating your day and night cycle. The amount of melatonin in your body plays an important role in how your biological clock runs. Eating a handful of cherries during the day will help balance the level of melatonin in your body and help you sleep better.
- Pistachio Nuts
Pistachio nuts are an excellent source of vitamin B6, which plays a role in synthesizing neurotransmitters. Vitamin B6 acts as a coenzyme and assists with the conversion of tryptophan into melatonin.
- Bananas
Bananas are rich in electrolytes like magnesium and potassium which help relax your muscles and prepare you for a good night of sleep. The relaxation of your muscles plays an important role in helping your body get ready for bedtime and gradually fall asleep.
- Pizza
Eating pizza helps you sleep better at night. There can be any better news than that! Well, pizza has a high glycaemic index (GI). So when you eat pizza, your blood sugar will spike initially but will wind up crashing, making you tired and sleepy. Studies have shown that eating food with a high glycaemic index value is associated with good sleep throughout the night.
- Milk
Drinking a glass of warm milk before bedtime is a common habit among many people. Milk consists of tryptophan, which as mentioned earlier, is converted to melatonin, which in turn helps balance the biological clock in your body. The warmth of the milk helps you feel drowsy and gradually fall asleep. Although some people prefer to drink hot chocolate as a bedtime drink, it is not a good choice as it consists of stimulants and will keep you up at night.
- Kiwi
Kiwis are well known for their high level of vitamin C, but what many people do not know is the fact that eating kiwis every day improve your chances of getting the requisite hours of sleep each night. The high levels of serotonin in kiwis are converted into melatonin by your body. It’s no surprise that Kiwis are considered the best food for sleep.
Food To Avoid Before Bedtime
While several foods like those mentioned above help you fall asleep faster, several other foods are responsible for keeping you up at night. Let’s take a look at these trouble makers:
- Spicy Food
Albeit spicy food will appeal to your palate, unfortunately, it can result in gas and cause abdominal comfort, making it difficult to fall asleep easily. So stay clear of spicy food for dinner if you plan on getting quality sleep.
- Big Dinners
Eating large dinners might make you feel drowsy. However, they take longer to digest, resulting in frequent awakening during the night.
At the end of the day, it is important to understand how your diet plays a role in the quality and amount of sleep you get each night.
