9 Best Bedtime Foods - Scientific Facts

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

9 best foods before bed

Much depends on the quality of the night's rest. If a person gets enough sleep, he is less likely to suffer from chronic diseases, his brain functions better, and his immunity rises.

An adult should sleep from 7 to 9 hours a day. This is the norm. However, not all people manage to follow this recommendation. Insomnia is a serious problem that needs to be dealt with. It's actually not difficult to improve your sleep quality. To do this, it is enough to revise your evening diet.

Content:

• 9 best foods before bed
• Other foods that improve sleep

9 best foods before bed

Almond

Almonds are healthy in themselves. The nut saturates the body with various nutrients. 28 g of almonds contain 14% of the daily intake of phosphorus, 32% manganese, 17% riboflavin.

Regular consumption of almonds in food can reduce the risk of developing type 2 diabetes and various diseases of the cardiovascular system. This is possible due to the fact that almonds are a source of monounsaturated fatty acids, fiber and antioxidants.

Scientists have found that almonds help improve sleep quality. He, like some other nuts, is a source of melatonin. This hormone is responsible for regulating sleep.

28 g of almonds contain 19% of the daily human need for magnesium. People with insomnia are often deficient in this trace mineral.

Magnesium is believed to be essential for normal sleep, as it has strong anti-inflammatory effects. Plus, it helps to reduce the level of cortisol in the body. This stress hormone has been shown to negatively affect sleep.

On this occasion, studies have been conducted on rats. Several rodents participated in the trial and received 400 mg of almond extract. It was possible to establish that the animals slept longer, and their sleep was deeper in comparison with rats, which were not offered magnesium extract.

Scientists suggest that almonds act in the same way on people. However, large-scale studies of this theory have not yet been carried out. Therefore, it is recommended to eat no more than 28 g of almonds (a small handful of nuts) before bed. It is a source of melatonin and magnesium. Both of these components are necessary for people suffering from insomnia, so almonds can be classified as foods that have a beneficial effect on the quality of sleep.

Read more: beneficial properties and uses of almonds

Turkey

Turkey meat is tasty and healthy. 28 g of fillet contains 4 g of easily digestible protein. It is essential for the structure of cells. Protein food saturates the body well, so that a person will not feel hunger for a long time. This is true for people who are used to eating at night.

Enough 28 g of turkey to satisfy 5% of the body's daily need for riboflavin and phosphorus, and 9% for selenium. There is evidence that turkey is an excellent sleeping pill. Many people say this, but scientific experiments have not confirmed this. At the same time, scientists are guessing why eating the meat of this bird helps to fall asleep faster and better. It's all about tryptophan. This amino acid stimulates the production of melatonin, which is responsible for human sleep.

There is evidence that eating protein foods in the evening can improve sleep quality. Eating turkey fillets can save yourself from frequent awakenings in the middle of the night. It is important to limit yourself to a small portion; it is not recommended to overeat in the evening.

So, the sleep benefits of turkey are due to its tryptophan content.

Chamomile tea

Everyone knows about the benefits of chamomile tea for human health. The drink is a source of antioxidants that help the body fight cancer. They neutralize free radicals, preventing them from adversely affecting healthy cells. Chamomile tea is useful for the cardiovascular and immune systems. It allows you to reduce anxiety and anxiety, get rid of depression.

Chamomile tea can help fight insomnia. It contains apigenin. This antioxidant binds to receptors in the brain and helps it tune in to rest.

A study was conducted in which 34 adults took part. They all drank 270 mg of chamomile extract 2 times a day for 3 weeks. It was possible to establish that they fell asleep 15 minutes faster than the subjects from the control group. Their number of awakenings also decreased.

Another study involved women. They drank chamomile tea for 14 days. All patients indicated that they had improved sleep. Daytime sleepiness ceased to bother them, symptoms of depression caused by insomnia disappeared. Therefore, it can be considered proven that taking chamomile tea in the evening improves the quality of sleep.

Kiwi

Kiwi is a healthy, low-calorie fruit. One fruit contains about 50 kcal. It satisfies 117% of the daily human need for vitamin C and 38% for vitamin K. Kiwi is a source of folic acid and potassium, as well as many other trace elements. Eating kiwi in food can improve digestion, reduce the intensity of inflammatory reactions in the body, and lower blood cholesterol levels. This is possible thanks to the antioxidants and fiber found in this fruit.

Interesting! Studies have found that kiwi can help improve sleep quality when consumed in the evening. The experiment involved 24 people. Each evening for several weeks, they ate one kiwi before bed. It was possible to establish that they began to fall asleep 42% faster than before. Total sleep time increased by 15%. The number of nighttime awakenings has decreased.

Scientists suggest that this effect is due to the fact that kiwi contains substances that contribute to the production of serotonin. This hormone helps the brain to better regulate sleep cycles.

Scientists continue to conduct research on the effects of kiwi fruit on sleep. However, today it has been proven that the fruit eaten in the evening will help get rid of insomnia.

Cherry juice

Concentrated cherry juice promotes better sleep. It is good to drink it for people suffering from insomnia. This effect is due to the fact that cherry juice contains melatonin. He is responsible for the internal rhythms of the human body. An increase in its concentration in the blood is a signal that it is time to go to bed.

There have been 2 studies on the effects of cherry juice on sleep. Participants in the experiment drank 237 ml of the drink twice a day for two weeks. During this time, the duration of their sleep increased by 1 hour and 30 minutes. These results are impressive, but large-scale studies are required to confirm this hypothesis.

However, drinking concentrated cherry juice before bed is not prohibited for people with insomnia. It is possible that this will improve the quality of the night's rest. After all, the presence of melatonin in the drink is a proven fact.

Fatty fish

Fatty marine fish are good for your health. Most of the nutritional polyunsaturated fatty acids are found in tuna, trout, salmon and mackerel. These marine inhabitants contain vitamin D. Just 100 g of salmon will cover 50% of the daily human need for this solar vitamin.

Fatty marine fish is a source of omega-3 fatty acids. It contains a lot of EPA and DHA, which have a pronounced anti-inflammatory effect. Saltwater fish helps improve brain function and relieve heart disease.

The unique combination of Omega-3 and vitamin D makes sea fish an excellent remedy for fighting insomnia. Both of these substances have been shown to stimulate the production of serotonin. This hormone, in turn, helps regulate night and day rhythms.

A study was conducted in which men ate 300 g of salmon 3 times a week. The experiment lasted for six months. It was possible to establish that by the end of it, they began to fall asleep 10 minutes faster than those men who ate chicken, beef and pork.

Scientists speculate that vitamin D is what makes fish a good sleep product. Therefore, they recommend to all people suffering from insomnia to eat a portion of salmon instead of fatty pork steak in the evening.

Walnuts

Walnuts are good for your health. They are rich in nutrients and contain over 19 vitamins and minerals. 28 g of nuts contain 2 g of fiber and 4 g of protein. Most of them are magnesium, phosphorus, copper and manganese. Nuts saturate the body with Omega-3 fatty acids and linoleic acid. One handful is enough to satisfy hunger for a long time.

This product is useful for the heart. It has been proven that it helps to reduce blood cholesterol levels, which means that nuts can be eaten to prevent atherosclerosis.

Scientists have found that walnuts contain dietary melatonin. This is the main sleep hormone, the lack of which leads to insomnia.

The quality of your night's rest is enhanced by the fact that walnuts are a source of alpha lipoic acid and omega-3. Once in the body, they are transformed into substances that stimulate the production of serotonin. He takes an active part in regulating sleep. Therefore, for all people suffering from insomnia, it is useful to eat a handful of walnuts in the evenings.

Passion flower tea

Passionflower is an herb that is brewed like a medicinal tea. The plant has been used since ancient times, since our ancestors knew about its beneficial properties.

Passionflower contains antioxidants that have anti-inflammatory effects, help boost immunity, and reduce the risk of heart disease. The herb has a beneficial effect on the state of the nervous system, helps to cope with anxiety and irritability. The soothing effect is provided by apigenin. This antioxidant binds to receptors in the brain and acts as a natural antidepressant.

There is evidence that passionflower tea helps the brain produce GABA. It is necessary for the body to fight stress, fatigue and nervous strain.

Passionflower tea can help relieve insomnia. Therefore, it is good to drink it in the evening.

A study was conducted in which 41 adults took part. They all drank a cup of passionflower tea before bed. After completing the experiment, the participants noted that they slept better. Therefore, this drink can be used to combat insomnia.

White rice

White rice is a popular food item in many countries. Unlike brown rice, it has been peeled from coarse husks. Because of this, it contains less fiber, nutrients, and antioxidants. However, this means that white rice is not good for your health.

The product contains many vitamins and minerals. A portion of 100 g allows 4% to cover the daily requirement of the body for folic acid, 11% in thiamine and 24% in manganese.

White rice has a high glycemic index. Its use in food leads to quick satiety, increases blood sugar levels. Therefore, you need to eat it a few hours before bedtime.

The product improves the quality of your night's rest. This has been proven in a large-scale study. It was attended by 1848 people. It was possible to establish that those people who ate white rice in the evening slept longer. Therefore, this product can be eaten for dinner, but in moderation.

Other foods that improve sleep

In addition to the 9 foods described above, there are other foods you can eat before bed to fight insomnia.

These include:

• Milk. It is the source of tryptophan. Milk has been shown to improve sleep quality in older people. Adequate physical activity helps to increase the effectiveness of the drink.
• Bananas. These fruits contain tryptophan and magnesium, so you can get a good sleep and feel rested.
• Oatmeal. It is a source of carbohydrates along with white rice. Therefore, it is useful for people with insomnia. In addition, oatmeal contains melatonin.
• Cottage cheese. It contains a lot of milk protein. Casein promotes muscle recovery. He actively works when a person is asleep, so it is useful to eat cottage cheese for dinner.

Researching the effects of all foods on sleep is challenging. Therefore, you need to independently pay attention to what food you sleep better after, and after what dishes insomnia occurs.

All foods that contain melatonin help you get enough sleep. Foods with antioxidants, proteins and magnesium are beneficial. Regardless of which product a person has chosen for dinner, you need to eat it no later than 2 hours before bedtime. Failure to follow this recommendation will lead to digestive problems and trigger the development of reflux disease.

Article author: Mochalov Pavel Alexandrovich | d. m. n. therapist

Education: Moscow Medical Institute. IM Sechenov, specialty - "General Medicine" in 1991, in 1993 "Occupational Diseases", in 1996 "Therapy".