As the saying goes, “You are what you eat.” Food is an essential part of our physical health, and that includes sleep. While many people know what foods they should avoid in the evening, such as very spicy, fatty, or sugary foods, the foods that can help you sleep are less commonly known. When approaching treatment for sleep issues, it’s valuable to find opportunities to set yourself up for success. In addition to establishing better bedtime habits and using prescribed medicines, treatments and supplements as directed, there are evening snacks you can enjoy to help promote rest. Keep reading to learn Whitney Sleep’s recipe for more restful slumber.
When shopping for easy, sleep-healthy foods, don’t skip the nut aisle. Almonds and walnuts are particularly beneficial as an evening snack. Rich in magnesium, nuts have anti-inflammatory properties which have been linked to promoting better sleep. Additionally, almonds and walnuts are a great, natural source of melatonin, the body’s natural sleep hormone. The fatty acids in nuts may also help improve sleep by triggering your body’s production of serotonin. Enjoying a handful of nuts before your bedtime routine is a great way to support your current sleep plan.
Enjoy a Glass of Tart Cherry Juice
Tart cherry juice is a great source of vitamins and nutrients, many of which can promote sleep. Like nuts, tart cherry juice contains high amounts of both magnesium and melatonin, as well as antioxidants, phosphorus and potassium. Tart cherry juice has even been studied for its efficacy in treating insomnia. Adults suffering from insomnia have reported upward of an hour and a half more sleep, and a higher quality of sleep, when they’ve had tart cherry juice before bed.
Have a Bowl of White Rice
While it may seem like an odd choice for a pre-bedtime treat, consuming a moderate amount of white rice at least an hour before bed has been linked to improved sleep quality. This is due to its high glycemic index, which measures how quickly a food increases your blood sugar. Full of carbohydrates, white rice makes you feel fuller for longer and causes drowsiness. If you’re struggling with sleep, it’s best to avoid rice as a midday meal for this same reason.
Eat Breakfast for Dessert
Low sugar cereals and oatmeal are also a great option for people looking to induce drowsiness before bed. Pairing a high glycemic index with the tryptophan found in milk, having a bowl of these breakfast staples before bed will provide familiar comfort as well as meaningful biological results. To make the impact stronger, warm up your milk before adding it to your bowl.
Consuming fatty fish such as salmon, tuna, mackerel, and trout before you get ready for bed is an excellent way to nourish your body and prepare it for sleep. With high amounts of vitamin D and fatty acids, these fish promote the production of serotonin and reduce inflammation, leading to more restful slumber. Have some smoked trout with a rice cracker, read a good book, and enjoy your sleep.
Get More Rest with Whitney Sleep
Struggling with sleep has a major impact on our overall health and quality of life. Making healthy choices like exercising, avoiding caffeine and alcohol, and enjoying the right sorts of snacks before bed are valuable ways to set yourself up for sleep success, but when it comes to sleep disorders you may need extra help. At Whitney Sleep, we take a direct, one-on-one approach to addressing our patients’ sleep concerns. Through consultation, testing, and treatment we work with you to help get you on the road to better rest, and a healthier life. Reach out to us today to schedule an appointment.