Believe it or not getting a good night sleep doesn’t have everything to do with your bed. Of course, a good bed is important for your back and it does help you sleep better. However, what you do and eat during the day is as equally important to your overall quality of sleep. Exercising daily (preferably in the morning) and eating a healthy diet helps you not only fall asleep faster but also stay asleep longer.
The type of food you consume before bed can ultimately affect how well you sleep(or don’t sleep) through the night.
Certain types of food right before bed can either help you sleep better because of the nutrients they provide, or they can rob you of a good night’s sleep because they don’t have enough of the right nutrients.
The Best Foods for Better Sleep
According to eatingwell.com, the following are foods that you should add to your diet to help you sleep better.
1.) Fish- they boast vitamin B6, which helps make melatonin—a sleep-inducing hormone.
2.) Jasmine Rice- according to the American Journal of Clinical Nutrition, eating a carbohydrate rich dinner with a high glycemic-index such as jasmine rice can help you fall asleep significantly faster at bedtime.
4.) Yogurt- being calcium-deficient makes it difficult to sleep, and dairy products such as yogurt help boast doses of calcium.
5.) Whole Grains- magnesium rich foods such as bulgur and barley make it easier to stay asleep throughout the night.
Adding more of these vitamin rich foods to your diet can help you get a better night’s sleep by making it easier to go to sleep and helping you stay asleep longer.
Foods to Avoid Before Going to Sleep
Here are a few foods that fitnessmagazine.com suggests to stay away from before going to bed.
1.) Protein- foods with lots of protein tend boost energy levels rather than actually calming you down in time for sleep.
2.) Alcohol – while consuming alcohol before bed may actually help you fall asleep, it leads to fragmented sleep. You fall asleep faster but you never actually enter the REM stage of sleep which is vital to your health.
3.) Fatty Foods- foods that are high in fat tend to cause you to have an upset stomach and this can make it uncomfortable to stay asleep.
4.) Spicy Foods- these foods can also cause you to have stomach problems throughout the night. It has also been reported that they affect your dreams at night and has caused people to have nightmares!
Still need help falling asleep? Try wearing socks to bed.