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The 6 Best Foods To Eat Before Sleep – Healthy Bedtime Snacks


Joy Home Remedies brings you:
The 6 Best Foods To Eat Before Sleep – Healthy
Bedtime Snacks
You’ve heard it before.
It’s not good to eat before you go to sleep.
But, there are certain things that you can
eat that are actually good for you and may
even help you sleep better.
Plus, these foods won’t make you gain weight.
Let’s check out these 6 healthy foods you
can eat before bedtime.
Number 1 – Almonds
Almonds are a type of tree nut with many health
benefits.
They are an excellent source of many nutrients,
as one ounce contains 14% of your daily needs
for phosphorus, 32% for manganese, and 17%
for riboflavin.
Also, eating almonds regularly has been associated
with lower risks of a few chronic diseases,
such as type 2 diabetes and heart disease.
This is attributed to their content of healthy
mono-unsaturated fat, fiber and antioxidants.
It has been claimed that almonds may also
help boost sleep quality.
This is because almonds, along with several
other types of nuts, are a source of the sleep-regulating
hormone, melatonin.
Almonds are also an excellent source of magnesium,
providing 19% of your daily needs in only
1 ounce.
Consuming adequate amounts of magnesium may
help improve sleep quality, especially for
those who have insomnia.
Magnesium’s role in promoting sleep is thought
to be due to its ability to reduce inflammation.
Additionally, it may help reduce levels of
the stress hormone cortisol, which is known
to interrupt sleep.
One study examined the effects of feeding
rats 400 mg of almond extract.
It found that the rats slept longer and more
deeply than they did without consuming almond
extract.
The potential sleep-promoting effects of almonds
are promising
If you want to eat almonds before bed to determine
if they impact your sleep quality, a 1-ounce
(28-gram) serving, or about a handful, should
be adequate.
Number 2 – White Rice
White rice is a grain that is widely consumed
as a staple food in many countries.
The major difference between white and brown
rice is that white rice has had its bran and
germ removed, which makes it lower in fiber,
nutrients and antioxidants.
Nevertheless, white rice still contains a
decent amount of a few vitamins and minerals.
A 3 and a half ounce (100-gram) serving of
white rice provides 14% of your daily needs
for folate, 11% for thiamin and 24% for manganese.
Also, white rice is high in carbs, providing
28 grams in a 3 and a half ounce (100-gram)
serving.
Its carb content and lack of fiber contribute
to its high glycemic index, which is a measure
of how quickly a food increases your blood
sugar.
It has been suggested that eating foods with
a high glycemic index, such as white rice,
a few hours before bed, may help improve sleep
quality.
In one study, the sleep habits of 1,848 people
were compared based on their intake of white
rice, bread or noodles.
Higher rice intake was associated with better
sleep, including longer sleep duration.
It has also been reported that white rice
may be most effective at improving sleep if
it is consumed at least one hour before bedtime.
Despite the potential role that eating white
rice may have in promoting sleep, it is best
consumed in moderation due to its lack of
fiber and nutrients.
Number 3 – Walnuts
Walnuts are a popular type of tree nut.
They are abundant in many nutrients, providing
over 19 vitamins and minerals, in addition
to 2 grams of fiber, in a 1-ounce (28-gram)
serving.
Walnuts are particularly rich in magnesium,
phosphorus, copper and manganese.
Additionally, walnuts are a great source of
healthy fats, including omega-3 fatty acids
and linoleic acid.
They also provide 4 grams of protein per ounce,
which may be beneficial for reducing appetite.
Walnuts may also boost heart health.
They have been studied for their ability to
reduce high cholesterol levels, which are
a major risk factor for heart disease.
What’s more, eating walnuts has been claimed
to improve sleep quality, as they are one
of the best food sources of the sleep-regulating
hormone melatonin.
The fatty acid makeup of walnuts may also
contribute to better sleep.
They provide, A.L.A, an omega-3 fatty acid
that’s converted to DHA in the body.
DHA may increase production of serotonin,
a sleep-enhancing brain chemical.
If you struggle with sleep, eating some walnuts
before bed may help.
About a handful of walnuts is an adequate
portion.
Number 4 – Fatty Fish
Fatty fish, such as salmon, tuna, trout and
mackerel, are incredibly healthy.
What makes them unique is their exceptional
vitamin D content.
For example, a 3 and a half ounce (100-gram)
serving of salmon contains over 50% of your
daily needs.
Additionally, fatty fish are high in healthy
omega-3 fatty acids, specifically EPA and
DHA, both of which are known for reducing
inflammation.
Omega-3 fatty acids may also protect against
heart disease and boost brain health.
The combination of omega-3 fatty acids and
vitamin D in fatty fish have the potential
to enhance sleep quality, as both have been
shown to increase the production of serotonin,
a sleep-promoting brain chemical.
In one study, men who ate 300 grams of salmon
three times a week for six months, fell asleep
about 10 minutes faster than men who ate chicken,
beef or pork.
This effect was thought to be due to the vitamin
D content of the salmon.
Those in the fish group had higher levels
of vitamin D, which was linked to a significant
improvement in sleep quality.
Eating a few ounces of fatty fish before bed
may help you fall asleep faster and sleep
more deeply.
Number 5 – Kiwi
Kiwis are a low-calorie and very nutritious
fruit.
One medium kiwi contains only 50 calories
and a significant amount of nutrients, including
117% of your daily needs for vitamin C and
38% for vitamin K.
It also contains a decent amount of folate
and potassium, as well as several trace minerals.
Furthermore, eating kiwis may benefit your
digestive health, reduce inflammation and
lower your cholesterol.
These effects are due to the high amount of
fiber and carotenoid antioxidants that they
provide.
According to studies on their potential to
improve sleep quality, kiwis may also be one
of the best foods to eat before bed.
In a four-week study, 24 adults consumed two
kiwifruits one hour before going to bed each
night.
At the end of the study, participants fell
asleep 42% more quickly than when they didn’t
eat anything before bedtime.
Additionally, their ability to sleep through
the night without waking improved by 5%, while
their total sleep time increased by 13%.
The sleep-promoting effects of kiwis are thought
to be due to their content of serotonin, a
brain chemical that helps regulate your sleep
cycle.
It has also been suggested that the antioxidants
in kiwi, such as vitamin C and carotenoids,
may be partly responsible for their sleep-promoting
effects.
This is thought to be due to their role in
reducing inflammation.
Eating 1–2 medium size kiwis before bed,
may help you fall asleep faster and stay asleep
longer.
Number 6 – Turkey
Turkey is delicious and nutritious.
It is high in protein, providing 4 grams per
ounce.
Protein is important for keeping your muscles
strong and regulating your appetite.
Additionally, turkey is a good source of a
few vitamins and minerals.
A 1-ounce (28-gram) serving contains 5% of
your daily needs for riboflavin, 5% for phosphorus
and 9% for selenium.
Many people claim turkey is a great food to
eat before bed due to its ability to promote
sleepiness.
Turkey does have a few properties that explain
why some people may become tired after eating
it.
Most notably, it contains the amino acid,
tryptophan, which increases the production
of the sleep-regulating hormone melatonin.
The protein in turkey may also contribute
to its ability to promote tiredness.
There is evidence that consuming moderate
amounts of protein before bed is associated
with better sleep quality, including less
waking up throughout the night.
Eating some turkey before bed may be worth
trying, especially if you have trouble falling
asleep.
Getting enough sleep is very important for
your health.
Fortunately, several foods may help, thanks
to their content of sleep-regulating hormones
and brain chemicals, including melatonin and
serotonin.
Additionally, some foods contain high amounts
of specific antioxidants and nutrients, such
as magnesium, that are known to enhance sleep
by helping you fall asleep faster or stay
asleep longer.
To reap the benefits of sleep-enhancing foods,
it may be best to consume them 2–3 hours
before bed.
This is because eating immediately before
going to sleep may cause digestive issues,
such as acid reflux.
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William Babineau

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