Consuming heavy food late into the evening is fun and delicious, but you run the risk of heartburn keeping you up at night. It’s unpleasant. At the same time, that doesn’t mean you have to eat a super early dinner or starve yourself. Going to bed hungry can also mess with your rest. Many sleep specialists say there’s a happy medium — have something to eat a few hours before bedtime. Plus, there are plenty of sleep-inducing foods out there, namely things that are high in melatonin, a hormone that helps the body regulate your sleep cycle.
Nuts. Nuts are, in general, a healthy snack. Unless you have an allergy, you should be popping these bad boys frequently, not just when you happen to be on a plane. When it comes to falling asleep, a handful of almonds and walnuts goes a long way. Both are good sources of melatonin as well as magnesium, another nutrient known to be sleep-friendly.
Kiwi. Some research has shown that the kiwi fruit may be one of the best things to eat before bed thanks to its high level of serotonin, another sleep-related hormone. The delicious green fruit is also packed with nutrients like Vitamin C and has been known to aid with digestion.
Turkey. Legend has it that turkey makes you tired. Sleepiness after Thanksgiving dinner, however, is actually due to the fact that everyone is stuffing their faces like crazy with booze and carbs and pie and more pie. Still, consuming this nutritious bird in a more healthy serving size has been known to aid with sleep. That’s because turkey contains tryptophan, an amino acid which increases melatonin levels. But sorry, having a big Thanksgiving dinner every night won’t help your sleep schedule or your waistline.
Cottage cheese. Dairy before bed. Why not? Research has shown that protein-rich cottage cheese can help give your metabolism an overnight boost. You could even throw in some tart fruit if that’s your thing
What not to consume before bed. Alcohol may make you feel drowsy in the moment, but you won’t be getting a good night’s rest. Plus you’ll just have to nap the next day when you’re a hungover mess. Another obvious thing to avoid is caffeine, and this unfortunately includes chocolate. It’s also best to steer clear of anything that tends to be more difficult for digestion. Use your judgment, but this includes fried foods, processed meats, and anything spicy.
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