Eat right in the evening to sleep better
Do you have difficulties to fall asleep or do you wake up several times every night without no reason? Getting a good sleep is incredibly important for your overall health and I’m sure that you’ll notice for sure the effects of bad quality sleep in a long run. You forget things, your digestion doesn’t work properly, and you get sick easily. Not to mention exhaustion and tiredness that you feel!
What you eat will have a big influence on the quality of your sleep. With these few changes in your dinner or evening snack you can easily sleep better and improve the quality of your sleep. Eat them one or two hours before heading to bed, so your body have enough time to digest the food and also give the sleep-enhancing effects a chance to do their magic!
Bananas. These are well-known for being rich in potassium (that work as muscle and nerve relaxants), but they also are good sources of vitamin B6, which is important part of producing melatonin a.k.a the sleep hormone. B6 also increasing relaxation even more.
Kiwis. This green fruit may be my all-time favorite evening snack. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you fall in sleep. And those are low-calorie and very nutritious fruits too and taste delicious all year round!
Grapes and cherries. These yummy little things are my favorite fruits that contain the sleep-regulating hormone melatonin. By eating them regularly, you can help boost the natural sleep-wake cycle in the body. This will then help you to fall asleep faster each night.
Fiber-rich foods and whole grains. Eating more fiber could be the key for better sleep as fiber keeps blood sugar stable (spikes may lower melatonin production). Also, consuming too little magnesium during the day may make it harder to stay asleep, so how about adding some bulgur, barley, quinoa, figs, beans or artichokes on your dinner plate tonight?
Calcium-rich foods. Some studies have shown, that calcium deficient may make it difficult to fall asleep. Dairy products are well-known calcium-rich foods (calcium has an important role in production of melatonin), but also green leafy vegetables, such as kale and collards, are great sources of calcium.
Nuts and nut butters. Just a handful of these and you should be dozing off in no time! Especially almonds, peanuts and walnuts are great source of melatonin and the sleep-promoting mineral magnesium, two properties that make them a great food to eat before bed. They also are rich in niacin, which is another nutrient that helps to increase the release of serotonin in the system. Nutrients in nuts will naturally reduce nerve and muscle function while steadying your heart rhythm too.
Oatmeal. It may be your favorite for breakfast, but it does work well in the evening too due to the fact that, similar to rice, oatmeal is high in carbs that cause a serotonin (a feel-good hormone) release in the body. It decreases stress and puts you in a much calmer state of mind. Oats also raise slowly your blood sugar naturally and make you feel sleepy. They are also a great source of melatonin, which relaxes the body and helps you fall asleep.
Fish and foods made with soy. Most fish, especially salmon, halibut and tuna are high in vitamin B6, which is needed to make melatonin. And if you choose fatty fish, such as salmon, trout and mackerel, 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. They also will keep the hunger in a bay during the night.
And last but not any least soy-based foods: Tofu, miso and edamame for example, are rich in isoflavones, that increase the production of serotonin, that have a positive influence on body’s sleep-wake cycle.
Dark Chocolate. Of course, I had to mention chocolate! And to be more specific, dark chocolate as it contains serotonin, which relaxes your body and mind. So have a piece or two of it after your meal without feeling any guilty 😛 .
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