Cherries
Cherries make a delicious snack before bedtime. Cherries are delicious and contain melatonin which regulates your sleep cycle. You can fall asleep faster and sleep longer if you eat some cherries 30 minutes before bedtime.
A tart cherry juice concentrate is also a good way to add melatonin to your system.
Bananas
Bananas can also help you relax at night. Potassium and magnesium are both essential for muscle and nerve health. They can help prepare the body for sleep and relax it.
A banana eaten before bedtime can help you transition more easily into the sleep mode, allowing for deeper rest.
Pistachios Almonds and Cashews
Tryptophan and melatonin are found in nuts like cashews, almonds and pistachios. These nutrients can help you prepare your body for sleep. Tryptophan, an amino acid, helps regulate your body’s sleep/wake cycle. Magnesium relaxes the muscles and aids in melatonin.
You may be able to fall asleep faster if you eat a handful of nuts between 20 and 30 minutes prior to bedtime. These nuts are a great snack to give you enough energy for the night without keeping you awake.
Oatmeal
Oatmeal makes a good snack before bedtime because it is filled with complex carbohydrates and fiber. They take longer to digest so won’t spike blood sugar levels like other carbohydrates.
For extra taste and nutrition that promotes sleep, add some nuts and berries.
Avocado Toast
Avocado Toast is a good snack before bedtime because it contains a healthy amount of carbs and fats. It will keep you full without making you feel too full.
Avocados contain potassium and magnesium which help you relax at night.
Avoid these foods and drinks
Avoiding certain foods and beverages in the hours leading up to bedtime can help you sleep better. Caffeine is a major culprit when it comes down to sleeplessness. If you drink coffee or soda before bedtime, it can make it difficult to fall asleep.
Avoid drinking alcohol before you go to bed. Alcohol can disrupt our sleep cycle and leave us feeling tired the next morning.
Avoiding foods high in fat and sugar before going to bed can also cause digestive problems, which disrupt your sleep cycle. Greasy snacks such as chips or French fries can cause heartburn and indigestion, making it difficult to get comfortable to sleep.
Avoid spicy foods as they may cause heartburn or gastrointestinal discomfort, which can make it hard to fall asleep.
You can get the sleep you need by making some changes to your routine before bedtime.
