Often, the food or the drinks you consume before bedtime can affect your sleep quality. Moreover, there are certain foods which can cause insomnia and there are others which promote the sleep quality. Continue reading and find out what you should and shouldn’t consume before going to bed.
- White Bread
You shouldn’t eat white bread before bedtime. Carbs are good before going to sleep, but the white bread doesn’t contain the needed fibers and you will be hungry in no time.
- Deep-fried Fish
Too much fat before sleep can cause discomfort, such as gases and bloating. Although satisfying, these foods will prevent you from having a good night’s sleep.
- Chicken Wings
The chicken wings are problematic to the digestive system because they are loaded with fats which are not easily digested.
- French Fries
Always choose baked instead of fried potatoes. Baked potatoes are healthier and won’t prevent you from falling asleep as french fries do.
- Whole-wheat pasta
The complex carbs are rich in fiber, which takes your body longer to digest them.
- Brown Rice
Brown rice is a better alternative to white rice because it has more fiber.
- Jasmine Rice
Another possible alternative is jasmine rice, which is very beneficial for your sleeping patterns.
- Salmon and Tuna
These fish contain tryptophan and vitamin B6. These two compounds will increase the production of melatonin, which is necessary for your sleep.
- Chicken and Turkey Breast
These proteins contain tryptophan, which will promote the sleeping quality on one hand and won’t cause any bloating on the other hand. Always choose grilled chicken or turkey breast.
- Spinach and Kale
These green leafy vegetables are rich in calcium, which helps your body use tryptophan to produce sleep-inducing melatonin.
It contains vitamins A and C and folate, which contribute to restful sleep.
- Cookies and Cakes
The cookies and cakes contain refined sugars and simple carbs which will increase your energy and cause trouble sleeping. Thus, try to eat them for lunch time.
This is a great alternative in case you crave for something sweet in the evenings. Cherries and packed with fiber and melatonin.
Apricots are also a possible alternative because they contain vitamin A, vitamin C, and fiber.
Bananas are a natural source of potassium and magnesium, which cause calming effect and they have melatonin which will help you fall asleep.
- High-Fat Cheese
In case you already had dinner and dessert, avoid having a snack after that. This is so because snacks, such as cheese can cause bloating. The high-fat cheese should be left only for lunch and you should try a lighter alternative.
- Potato Chips
Potato chips are high in trans and saturated fats. These compounds beep the serotonin level stable and can prevent you from a good night’s sleep.
Sometimes, even the caffeine in chocolate is enough to keep you awake.
- Cottage Cheese
This is a perfect bedtime snack. It can calm your stomach and it is a lighter alternative.
The chickpeas in hummus are rich with tryptophan, and thus, humus is a great bedtime snack.
- Hard-boiled Eggs
Boiled egg are great either for breakfast or for dinner. Hard-boiled eggs have high levels of protein and tryptophan and low levels of saturated fats, all of which will make you sleepy.
The popcorn, which is a usual bedtime snack combined with a movie, is rich in fiber. Hence, popcorn will make you sleepy and relaxed.
You are aware that coffee is extremely rich in caffeine which causes troubles sleeping. Therefore, you should try avoiding coffee after 2 pm.
- Herbal Tea
Herbal teas can help you relax and fall asleep because they don’t contain caffeine.
Milk is packed in tryptophan, which will help you fall asleep more easily. You can either warm it or drink it cold, it’s up to you.
- You should avoid black and red pepper and consume basil and sage instead.
- Consume nutmeg, which is also good for the stomach.
- Avoid spicy food and medications containing caffeine.