Many people believe that eating before bed is bad for the body. Women who are mindful of their figures, in particular, think it's hard to digest and can affect their shape. In reality, some foods eaten before bed can actually help you relax and improve your sleep quality.
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1. Banana
A banana is essentially a "sleeping pill" in a peel. Besides being rich in serotonin and melatonin, it also contains magnesium, which helps relax muscles.
2. Chamomile Tea
Chamomile tea is a top choice for a pre-bedtime drink mainly because of its gentle sedative effect, making it the best natural remedy for calming the mind.
3. Warm Milk
The idea that a warm glass of milk before bed helps you sleep is well-known. This is because milk contains tryptophan, an amino acid that has a sedative effect. Calcium helps the brain make the most of this tryptophan. Sipping warm milk from a bottle can evoke a sense of childhood comfort, gently telling you, "Relax, everything is okay." [China Food]
4. Honey
While a large amount of sugar can be stimulating, a small amount of glucose can signal the brain to release orexin, a newly discovered neurotransmitter related to mental response. So, adding a few drops of honey to warm milk or vanilla tea can also aid pre-bedtime relaxation.
5. Potato
A small baked potato won't upset your stomach; on the contrary, it can clear away the acidic compounds that interfere with tryptophan's sleep-inducing effects. If you mash it with warm milk, the effect is even better!
6. Oatmeal
Oatmeal is a valuable bedtime snack, rich in melatonin. A small bowl of cereal with a little honey mixed in is a perfect combination. Try chewing it vigorously—it's enough to fill your cavities.
7. Almonds
Almonds contain both tryptophan and magnesium, a great muscle relaxant. So, eating a small handful of these heart-healthy nuts is another clever trick to induce sleep!
8. Flaxseed
Flaxseed can be called a "natural mood booster," rich in Omega-3 fatty acids. When you encounter obstacles in life and feel down, try sprinkling two tablespoons of flaxseed on your calming oatmeal. It might have an unexpected effect.
9. Whole Wheat Bread
A slice of toast, paired with tea and honey, can help the body release insulin. This insulin allows tryptophan to reach the brain and be converted into serotonin. It's like a whisper in your ear: "It's time to sleep."
10. Turkey
Every Thanksgiving, people enjoy satisfying naps, all thanks to turkey, which is considered one of the best sources of tryptophan. However, this is just a modern myth. Tryptophan works best when your stomach is relatively empty rather than full, and when you've consumed a moderate amount of carbohydrates rather than a large amount of protein. A slice or two of lean turkey on a piece of whole wheat bread late at night might have you starting your sleep journey right in the kitchen.
If none of the foods above help you fall asleep, maybe you should examine your sleep habits. What is it that's keeping you so excited late into the night?