Foods for a Better Night's Sleep
Do you ever get hungry right before bed
I do. All the time.
And I always feel bad. You know why? Because most of the research shows that eating right before bed can impact your sleep — in a bad way.
So I try to avoid it. But then I thought… there has to be some foods that are okay to eat before bed. The running joke about turkey on Thanksgiving making everyone sleepy is based on science.
But turkey can't be the only "sleepy" food? Right?
Well, I did some digging. And let me tell you… you no longer need to feel bad about having a snack right before you hit the hay.
Here's a list of some foods that will actually help you get a better night's sleep.
Almonds contain melatonin, a hormone that prepares your body for sleep.
They are also an excellent source of magnesium. Studies have shown that adequate magnesium levels can help improve a variety of sleep-related markers, including sleep time, sleep quality, and how easy it is to fall asleep.
Oats are also a well-known source of melatonin. For extra help, try cooking your oats in milk, which is rich in calcium. Calcium… aids in the brain's use of tryptophan, which is essential for the production of the sleep-inducing hormone melatonin. Just like turkey!
Think salmon, tuna or sardines. They're all packed omega-3s and vitamins B6 and D. The omega-3 may boost better sleep by helping stimulate the hormone melatonin. And Vitamin D may help support a healthy circadian rhythm, which helps us feel sleepy at nighttime. And vitamin B6 also helps aid in the production of melatonin and serotonin — both of which help promote rest.
Bananas are rich in potassium and magnesium. Magnesium plays a vital role in improving sleep, while potassium can help alleviate any muscle cramps or tension, making it easier to relax — and fall asleep too.
Chamomile tea has long been associated with relaxing properties. That relaxation is thought to come from apigenin, a flavonoid that binds to receptors in the brain that help lower anxiety and induce sleep. Plus, the fact that it's warm always relaxes me too.
If you want soothing relaxation, a calming mood boost that wipes away tension, sleep support and post-meal digestive comfort... Patriot Gold is your answer.
The rich, delicious flavors of ginger, cinnamon, cardamom and coconut milk not only taste great, but they also support relaxed digestion, so Patriot Gold is a perfect "before bed" treat. And the golden color comes in part from curcumin, which targets oxidation, supports healthy inflammation, and soothes your brain, heart, joints and more. Plus, it's got golden chamomile which improves sleep quality, especially in older people.
(This is my personal favorite, by the way.)
Well, there you have it. Now you can snack as you hit the sheets and not worry about it.
But also remember to stop drinking caffeine after noon. And no alcohol before bed. Folks think it helps… it actually destroys your sleep cycle.