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Top Best & Worst Foods For a Sound Sleep
Getting a sound sleep is essential for overall well-being, yet many struggle with being unable to sleep at night. What you eat before bed plays a crucial role in how well you rest.
Some foods promote relaxation and improve sleep quality, while others can disrupt sleep patterns, leaving you tossing and turning.
If you often wonder what to eat to avoid sleep while studying or which foods can help you sleep better, this guide is for you. This International Sleep Day, let's make sleep health a priority.
Let's explore the best food to eat at night and foods you should avoid before hitting the bed.
10 foods to eat before bed for a better sleep
Certain foods contain nutrients that promote melatonin and serotonin production, which regulate sleep. Here are ten sleep-inducing foods that can help you rest peacefully.
1. Bananas
Bananas are rich in magnesium and potassium, which help relax muscles and reduce stress. They also contain tryptophan, a precursor to serotonin and melatonin, making them a perfect food for good sleep.
2. Almonds
Almonds are packed with magnesium, a mineral that helps reduce insomnia. They also support healthy brain function, making them an excellent bedtime snack.
3. Warm milk
Drinking warm milk before bed has been a traditional remedy to get to sleep fast. It contains tryptophan and calcium, which aid in melatonin production.
4. Oatmeal
Oatmeal is high in melatonin and complex carbohydrates, helping the body relax and transition into sleep mode.
5. Turkey
Turkey is a great source of tryptophan, which enhances serotonin levels and promotes a sound sleep.
6. Chamomile tea
Chamomile tea has natural calming effects, reducing anxiety and helping you fall asleep faster.
7. Kiwi
Kiwis are rich in serotonin and antioxidants, making them an excellent sleep-inducing food. Eating two kiwis before bed can improve sleep duration and quality.
8. Walnuts
Walnuts contain melatonin, omega-3 fatty acids, and antioxidants, all of which contribute to better sleep.
9. Cottage cheese
Cottage cheese is high in casein protein, which prevents hunger pangs at night and supports muscle repair while you sleep.
10. Tart Cherry Juice
Tart cherries naturally boost melatonin levels and help regulate sleep cycles. Drinking a glass of tart cherry juice before bed can improve sleep duration.
Read this- What do you do after dinner? Do you go to bed straightaway?
7 foods to avoid before bed
If you're wondering how to get rid of sleep, then here's a list of foods that will help you stay awake.
1. Caffeinated beverages
Coffee, tea, and energy drinks contain caffeine, which blocks sleep-inducing chemicals and keeps you awake. If you’re unable to sleep at night, caffeine might be the culprit.
2. Spicy foods
Spicy foods can cause acid reflux and increase body temperature, making it harder to sleep peacefully.
3. Chocolate
Dark chocolate contains caffeine and theobromine, both of which can make you restless at night.
4. Alcohol
Although alcohol may make you feel drowsy, it disrupts REM sleep, causing frequent wake-ups throughout the night.
5. Fatty or fried foods
Heavy, greasy foods slow digestion, causing discomfort and potential acid reflux, which can interfere with sleep.
6. Citrus fruits
Wondering, “Can I eat oranges at night?” While oranges are nutritious, they are acidic and may lead to acid reflux, making them unsuitable before bed.
7. Sugary snacks
Foods high in sugar, such as candy or pastries, cause blood sugar spikes and crashes, which can disturb sleep cycles.
Also read: What is core sleep and how much of it do you need?
Sleep well without craving for food
Level SuperMind has a dedicated sleep section on the app with sleep stories, sleep music and meditation to help you fall asleep fast without feeling the need for a snack.
Here's what you can try from the app to improve sleep quality:
White noise for deep sleep
Shiva Yog Nidra by Ranveer Allahbadia
Magic of Faith, one of the most played sleep stories on the app
Frequently Asked Questions
Which food should I avoid at night?
Avoid foods that are high in caffeine, sugar, and acidity, such as coffee, chocolate, citrus fruits, and energy drinks, as they can interfere with sleep.
Spicy and fried foods can cause acid reflux, leading to discomfort and getting up on the wrong side of the bed.
Additionally, alcohol may make you feel drowsy but disrupts REM sleep, resulting in poor sleep quality.
What food is best to eat at night?
The best food to eat at night includes sleep-friendly options like bananas, almonds, warm milk, turkey, kiwis, and oatmeal.
These foods contain melatonin, magnesium, and tryptophan, which help in relaxation and sleep regulation.
Eating light and nutrient-dense snacks before bed can promote a sound sleep and prevent midnight hunger.
Which fruit is good at night?
Kiwi, bananas, and tart cherries are among the best fruits to eat before bed as they naturally contain melatonin and serotonin, which aid in sleep.
Bananas are rich in magnesium and potassium, helping relax muscles and ease stress before sleeping.
However, if you suffer from acid reflux, avoid citrus fruits like oranges and pineapples, as they may cause discomfort.
What to drink before sleep?
Drinks like chamomile tea, warm milk, and tart cherry juice are excellent choices for improving sleep quality.
They contain natural compounds that promote relaxation and support the body's melatonin production.
However, it’s best to avoid caffeinated drinks like coffee, green tea, and energy drinks, as they can keep you alert and unable to sleep at night.
Should I eat if I’m hungry at night?
Yes, but it’s important to choose the right type of food to avoid disrupting sleep.
Opt for a light snack like cottage cheese, yogurt, or a handful of almonds, which provide protein and healthy fats to keep you full.
Eating too much or consuming heavy meals before bed can cause indigestion and disturb your sound sleep.
Is it okay to eat fruits at night?
Yes, but some fruits are better suited for nighttime consumption than others.
If you're wondering, "Is it okay to eat fruits at night?", opt for bananas, kiwis, or tart cherries, as they support relaxation and melatonin production.
However, avoid high-sugar or acidic fruits like oranges and pineapples, as they can cause blood sugar spikes and acidity, which may affect your sleep.
How to get rid of sleep when studying late at night?
If you need to stay awake, choose foods that provide steady energy without making you feel sluggish.
Nuts, whole grains, and protein-rich snacks like Greek yogurt can keep you alert while avoiding sugar crashes.
Additionally, drinking water and stretching periodically can help maintain focus and prevent drowsiness.
Final thoughts
If you're unable to sleep at night, adjusting your diet might be the key. Incorporating food for good sleep into your evening routine can make a significant difference. Avoid heavy, spicy, and caffeinated foods while opting for sleep-inducing foods like bananas, kiwi, and almonds.
Now that you know what to eat and what to avoid, you can make smarter choices for a sound sleep and wake up refreshed!
Read next: Is Afternoon Sleep Good or Bad?
