Scientists from the National Centre for Biotechnology Information have established different processes involved in sleep regulation, including the ingestion of nutrients, suggesting a link between diet and sleep. They noted the connection between sleep duration and quality of foods and drinks choice as well as consumption in both children and adults. However, most people pay less attention to the effects of dietary patterns and specific foods on nighttime sleep.
According to the study titled : ”Effects of Diet on Sleep Quality”: A narrative Review, published on National Library of Medicine, it was found that the emotional and mental handicaps associated with chronic sleep loss and highly hazardous situations which can contribute to the lack of sleep is a serious concern that people need to be aware of.
It can be challenging to transition from a busy day into an equally as exhausting night with so many responsibilities running through your head. But with some careful foods and drinks planning, easing into bedtime can become second nature instead of an afterthought.
You will be surprised to know that your food habits have a great impact on your sleeping
patterns. So much so that it is not just about what you eat, but also when and how you eat it. There are different beliefs and practices related to eating before going to bed. Some people believe that heavy meals before bedtime lead to nightmares, while others think that spicy food or carbonated drinks keep them awake.
However, the study suggests that there are certain foods and drinks that are helpful for getting better sleep. Let’s take a look at some of these super foods and drinks which will enhance your quality of sleep if had before bedtime…
1. Walnuts and Almonds: A Good Source of Magnesium, Vitamin B6 and Fiber
Walnuts and Almonds are a type of tree nut with many health benefits. Eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants.
Antioxidants may protect your cells from harmful inflammation that can lead to these chronic diseases. It’s been claimed that almonds may help boost sleep quality as well. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin.
Melatonin regulates your internal clock and signals your body to prepare for sleep.
They’re an excellent source of many nutrients, as 1 ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin. An ounce also provides 25% of the daily manganese needs for men and 31% of the daily manganese needs for women.
If you want to eat almonds before bed to determine if they affect your sleep quality, a 1 ounce (28-gram) serving, or about a handful, should be adequate.
According to the Centers for Disease Control and Prevention (CDC), plain water is the healthiest, best beverage you can drink any time of day — it has zero calories and prevents
dehydration, a condition that can cause foggy thinking, make you moody, and increase risk of constipation and kidney stones.
Certain drinks can promote or prevent sleep. A good, soothing beverage to drink before bedtime would be warm milk (your mother was right) or herbal tea such as chamomile or peppermint.
As for caffeinated drinks, Kirkpatrick recommends that if you have difficulty sleeping, try
consuming your last cup by 2 p.m. Caffeine can affect people differently, and even the smallest amount of stimulant can keep you awake.
Turkey is delicious and nutritious. It’s high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite.
Turkey has a few properties that explain why some people become tired after eating it or think it encourages sleepiness. Most notably, it contains the amino acid tryptophan, which increases the production of melatonin.
The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.
Jasmine rice and other forms of white rice have a high glycemic index. This means that the body digests rice slowly and hence releases glucose produced during digestion very gradually into the body.
This helps cut down the time it takes to fall asleep. A gradual absorption of glucose in the body also prevents a ‘sugar high’ and its accompanying crash. This helps prevent waking up in the middle of the night and ensures that you sleep through the night comfortably.
Bananas are great not only for your overall health but also for your sleep cycle. Bananas are rich sources of magnesium and potassium. These are natural muscle relaxants that promote sleep.
They also help fight sleep disorders such as restless leg syndrome and muscle cramps to give you a more restful sleep. Bananas are also rich in carbohydrates that are slow to digest and hence make people fall asleep faster.
6. Tart cherry juice has some impressive health benefits.
First, it provides modest amounts of a few important nutrients, such as magnesium and
phosphorus. It’s a good source of potassium too. An 8-ounce (240-milliliter) serving contains 17% of the potassium a woman needs each day and 13% of the potassium that a man needs each day. Additionally, it’s a rich source of antioxidants, including anthocyanins and flavonols.
Tart cherry juice is also known to promote sleepiness, and it’s even been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality. The sleep-promoting effects of tart cherry juice are due to its high amounts of melatonin.