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Top 15 Best Foods and Drinks to Have Before Bed

Best Foods and Drinks to Have Before Bed – What you eat and drink before bedtime can have a big impact on the quality of your sleep. Some foods can help you fall asleep faster and sleep more soundly through the night. Others may cause indigestion, restless sleep, and frequent nighttime trips to the bathroom. Choosing the right bedtime snacks and beverages is an important part of maintaining good sleep hygiene. Information Guide Nigeria

This article will outline 15 of the best foods and drinks to consume before bed for better sleep.


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Read Also: Top 15 Foods that can Keep You Awake in the Night

The Top 15 Best Foods and Drinks to Have Before Bed Are:

1. Cherry Juice

Cherry juice contains high levels of melatonin, a hormone that helps regulate the sleep-wake cycle. Drinking a glass of tart cherry juice 30 minutes before bed may improve sleep quality and duration. The juice helps get your internal body clock in sync, so you fall asleep faster and stay asleep longer. Tart cherry juice also has anti-inflammatory properties that relax your muscles and joints. Look for 100% pure tart cherry juice with no added sugars. Best Foods and Drinks to Have Before Bed

2. Almonds

A small handful of almonds makes a great pre-bed snack. Almonds contain serotonin, a brain chemical that promotes relaxation and calmness. The nuts also provide a source of magnesium, a mineral that contributes to quality sleep. The carbohydrates in almonds may help make you sleepy as well. Avoid salted or flavored almonds, which tend to be higher in calories and fat.

3. Chamomile Tea

Drinking a warm cup of chamomile tea before bed is a time-tested sleep aid. The herb chamomile contains apigenin, an antioxidant compound that binds to certain receptors in the brain that initiate sleepiness and sedation. Chamomile tea creates a feeling of overall calm, allowing you to unwind before bed. Look for chamomile tea bags or make your own tea using dried chamomile flowers. Add a spoonful of honey for extra soothing.

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4. Kiwi

Kiwis are rich in serotonin and antioxidants that promote relaxation and restful sleep. Eating one or two peeled kiwis an hour before bed may help you fall asleep faster and wake up fewer times during the night. The vitamin C and potassium in kiwis also support heart health. Keep a bowl of fresh kiwis on the counter as an easy, nutritious pre-bed snack. World’s Highest-Paid Athletes 2023

5. Pistachios

Pistachios contain melatonin and the amino acid tryptophan, both of which support the body’s natural sleep cycle. This nutty snack also provides protein and healthy fats to stabilize blood sugar levels through the night. Have a small handful of pistachios about an hour before your bedtime. Avoid heavily salted or flavored pistachios, which tend to be less healthy.

6. Tart Cherry Juice

Like fresh cherries, tart cherry juice contains substantial melatonin levels. Sipping an 8 ounce glass of tart cherry juice 30-60 minutes before lying down helps regulate your sleep-wake cycles so you fall asleep faster. Choose 100% tart cherry juice with no added sugars. The anti-inflammatory compounds in tart cherry juice may also alleviate muscle pain and joint discomfort that can disrupt sleep. Top 15 Highest Paid Movie Stars in the world

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7. Banana

Bananas are well-known for their high potassium content, but they also provide carbs that boost serotonin production. Serotonin converts to melatonin in the brain, promoting healthy sleep. Bananas are easy to digest as well, making them less likely to cause stomach issues at bedtime compared to other fruits. Eat a banana an hour or two before bed for better sleep quality. Add banana slices to yogurt or oatmeal for a balanced carb-rich snack.

Read Also: 20 Best Healthy Foods You Should be Eating Daily in Nigeria

8. Warm Milk

Warm milk is traditional nightcap for a reason. Milk contains tryptophan, an amino acid precursor to serotonin. Milk also provides light protein and carb content that prevents blood sugar crashes. The warmth of heated milk seems to have a calming, soothing effect as well. Have a small glass of warmed milk 30 minutes before bed – just avoid overheating it, which can destroy some of the natural sleep-inducing compounds. NYSC Portal

9. Rice Cakes and Almond Butter

Rice cakes topped with almond butter supply an optimal mix of carbs and amino acids to boost serotonin and melatonin before bed. The light carb content of rice cakes digests easily and prevents spikes in blood sugar. Almond butter provides healthy fats and protein. Spread one tablespoon of almond butter on two lightly salted rice cakes for a filling but not too heavy pre-bed snack.

10. Oatmeal

A small bowl of oatmeal eaten about an hour before bedtime can improve your ability to fall and stay asleep. Oats contain melatonin that promotes sleep onset. They also provide complex carbohydrates that boost insulin secretion, which aids tryptophan in entering the brain. Cook oatmeal with chamomile tea instead of water for extra relaxing benefits. Avoid sugary instant oatmeal packets, which can keep you awake. JAMB Portal

11. Pumpkin Seeds

Pumpkin seeds are one of the best plant-based sources of tryptophan. Tryptophan is needed to produce serotonin and melatonin, hormones that calm the body and generate sleepiness. The zinc in pumpkin seeds enhances melatonin production as well. Sprinkle a tablespoon or two of raw pumpkin seeds over Greek yogurt or a bowl of oatmeal before bed for a tasty, sleep-friendly snack.

Read Also: Top 15 Foods with Amazing Health Benefits in Nigeria

12. Walnuts

Walnuts are another great source of melatonin, making them the perfect pre-bed snack. In addition to melatonin, walnuts contain other sleep-regulating compounds like magnesium, antioxidants, and healthy fats. The light crunch of walnuts can also serve to relax your jaw muscles before bed. Have a small handful of walnuts about 30 minutes before lying down for the night. JAMB Result

13. Hummus

Hummus makes for a filling and nutritious addition to a pre-bed snack plate. Chickpeas provide complex carbs that stabilize blood sugar through the night. Tahini contains tryptophan that allows your brain to produce melatonin and serotonin. Have two tablespoons of hummus with whole grain crackers or raw veggies 30-60 minutes prior to sleep. 200 romantic love message for her

14. Jasmine Rice

The starch in jasmine rice produces serotonin which converts to melatonin in the brain. Jasmine rice also has a high glycemic index, meaning it digests rapidly and can help make you sleepy quicker. Prepare a small bowl of jasmine rice like you would eat with a meal. Top it with a bit of cinnamon or nutmeg for extra soothing bedtime flavor. 105 good morning messages

15. Passionflower Tea

Drinking passionflower tea before bed induces a sedated, tranquil feeling that promotes restful sleep. Passionflower boosts production of GABA, a brain chemical that lowers stress and anxiety levels. The antioxidants in passionflower tea also relax the nervous system. Steep a passionflower tea bag in hot water for 5-7 minutes before drinking. Add some honey to taste.

Read Also: 15 Benefits of Roasting Foods

Conclusion

Choosing the right snacks and beverages is key to optimizing sleep and avoiding discomfort at night. Focus on foods containing tryptophan, melatonin, healthy carbs, and antioxidants to help you unwind before bed. Avoid heavy, fatty, or spicy foods that may disrupt your sleep. Also skip sugary foods and drinks that can cause energy spikes and crashes in the night. Pay attention to how certain foods affect your sleep quality and adjust your pre-bed menu accordingly. With the right nighttime nutrition, you can look forward to waking up refreshed and recharged.

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