Best FOODS To Eat Before BED TIME! We all know how a good night's sleep is essentialfor our health and well-being. But did you know that what you eat beforeheading to bed can impact how restful your sleep is? In this video, we'll talk about the best foodsto eat before bed that can help relax you, combat insomnia, maintain stable blood sugarlevels, and more. From soothing teas to slumber-inducing snacks,we've got you covered. Let's get right into the best bedtime snacks! But before we continue, we would like youguys to subscribe to the channel, like this.
Video, and hit the notification bell iconso you do not miss out on any amazing and entertaining content. Cherries First up on our list of pre-bedtime snacksare tart cherries. These bright red wonders contain high levelsof the sleep hormone melatonin, which regulates our sleep-wake cycles. Consuming tart cherry juice increases melatoninlevels in the body, helping you fall asleep faster and wake less during the night. The antioxidants in tart cherries like anthocyaninsand quercetin also reduce inflammation, further.
Relaxing both body and mind before bedtime. We recommend drinking 4-8 ounces of chilledtart cherry juice or snacking on a small bowl of fresh cherries about 30-45 minutes beforegoing to sleep. Just enough to tap into the natural soothingbenefits without spiking blood sugar levels too much. You can also sprinkle a few tart cherriesover Greek yogurt or oatmeal if you have a bigger appetite pre-bedtime. Warm Milk Nothing beats a warm glass of milk to usherin sleep and make you feel cozy.
Milk contains high amounts of tryptophan,an amino acid that enhances melatonin production. The warmth also relaxes tense muscles andmakes your inner body temperature dip, both of which signal your brain that it's timefor bed. For best results, heat up a mug of milk andmix in spices like cinnamon, nutmeg, ginger, or turmeric. These not only enhance the flavor, but alsoboast anti-inflammatory benefits. The ritual of slowly sipping warm, spicedmilk is calming. But keep portion sizes reasonable – toomuch and you’ll be up using the bathroom! Chamomile Tea.
Speaking of calming bedtime beverages, herbalchamomile tea is a relaxant powerhouse. The antioxidants in chamomile such as apigeninbind to certain receptors in your brain that reduce anxiety and initiate drowsiness. Sipping a steaming cup of chamomile tea pre-bedfundamentally soothes and unwinds an overactive nervous system. Beyond chamomile's direct sedative qualities,the act of sipping hot tea mindfully can relax the body. Take the time to slowly inhale the pleasantfloral aroma between small sips – this trains focus on the present.
The ritual essentially signals rest time tothe brain before you even hit the sheets! BananasBananas are one of the best foods to eat before bed for stabilizing blood sugar during sleep. Bananas rank low on the glycemic index, meaningthe carbohydrates break down slowly – keeping blood sugar at an even keel overnight. Smooth blood sugar means you’ll sleep withoutdisruption. Bananas also contain mood-boosting serotoninand sleep-regulating melatonin. Together this brain chemical combo settlesthe nervous system into drowsy tranquility. They’re easy to grab and eat too – perfectfor a no-fuss pre-bed snack.
For added benefit, slice bananas over yogurtor whole grain cereal. AlmondsNow let’s explore nuts and seeds with sleep-enhancing superpowers. Almonds top this list, brimming with sleep-promotingcompounds like melatonin, tryptophan, magnesium, and zinc. About a handful of almonds makes the perfectbedtime nibble. The rich combo of vitamins and minerals inalmonds relaxes muscles, steadies heart rhythms, and contributes to quality REM sleep. Their light dose of protein also helps tryptophanenter the brain more readily to then synthesize.
Into soothing melatonin. So, keep a bag of lightly roasted almondshandy to munch before bed. But stick to a handful to prevent digestivediscomfort or weight gain from overdoing the high-calorie nuts. Sprinkling almonds on fruit, yogurt and oatmealare other easy ways to tap into their sleep perks pre-bed. Jasmine Rice Grains famously contain tryptophan, whichis why carbohydrate-heavy meals often trigger daytime sleepiness.
Among sleep-friendly grains, jasmine riceis an excellent choice before bedtime. The tryptophan relaxes while the low glycemicindex carbohydrates release energy slowly – preventing blood sugar crashes overnight. Beyond stabilizing blood sugar, jasmine riceis high in niacin, magnesium, and folate. This dynamic nutrient trio calms the nervoussystem, relaxes muscles for restful sleep, and even may help regulate circadian rhythms. For best effect, enjoy jasmine rice two tothree hours before bed – perhaps mix with almond milk and cinnamon for a soothing doseof carbohydrates. Keep portions small though to prevent indigestion.
Pistachios Along with almonds, pistachios deserve somenutty love for their melatonin and healthy fat content. Pistachios offer the second highest melatoninlevels among nuts, in addition to vitamins, minerals, antioxidants, and protein. About a handful of pistachios 90 minutes beforelights out makes an excellent bedtime bite. The melatonin directly triggers drowsinesswhile the wholesome nutrients relax the nervous system into tranquility. Like almonds, the light protein and fat providesustained energy to prevent blood sugar crashes.
Too. Sprinkle pistachios on oatmeal or yogurt,or simply enjoy them raw for convenient access to their sleep-supportive nutrition beforebed. They make for a filling and nutritious additionto any pre-bed meal or snack. Tart Cherry Juice We’ve covered fresh tart cherries, but tartcherry juice concentrates those powerful antioxidants into an easily-drinkable sedative. Just 8 ounces of tart cherry juice containsa substantial dose of melatonin and refreshing hydration to sip 90 minutes before bed.
In addition to boosting melatonin, studiesconfirm tart cherry juice significantly increases time spent asleep while reducing instancesof nighttime awakening. The antioxidants are powerful inflammationfighters as well, reducing pain and bodily unrest for sounder sleep. Keep tart cherry juice chilled and sip slowlyappreciating its soothing flavor…knowing it’s quickly elevating natural melatoninfor oncoming sleep. Combine with chamomile tea or almond milkfor added tranquility. Popcorn In the realm of pre-bed snacks, air-poppedpopcorn might surprise you, but these whole.
Grains can indeed encourage good sleep. Transformed from indigestible kernels burstingwith trapped moisture into fluffy popcorn, this low-calorie snack offers filling fiber,brain-calming B vitamins, muscle-relaxing magnesium, and sleep-supportive melatonin. What’s more, popcorn is low glycemic meaningthe carbohydrates break down gradually. This helps maintain steady blood sugar throughthe night to prevent waking or feeling off in the A.M. Plus, it’s lighter than other carb-heavysnacks reducing the chance of indigestion. To tap into popcorn’s pre-bed perks, enjoyplain popped kernels to limit calories and.
Fat that can disrupt sleep. Sweet and salty flavors stimulate while thesimple flavor of air-popped popcorn is neutral. And stick to 1-2 cups to prevent indigestion. Kiwi Ending our best bedtime bites list with asweet, low glycemic fruit – kiwifruit. These small emerald gems offer sedative serotonin,antioxidants to reduce bodily inflammation and restless discomfort plus slightly soporificfolate. Kiwis make great portable pre-bed snacks,or mix into smoothies and yogurt. Two medium kiwifruit deliver a modest servingof natural sugar balanced by filling fiber.
That steadies blood sugar overnight. That means no 3AM blood sugar crashes or jarringawakenings. Kiwis may support circadian rhythms too giventheir vitamin C and antioxidant content. So, bite into the sweet sedation of kiwi oradd to soothing smoothies and snacks at night’s end. They deliver key compounds that cue relaxationwhile combating inflammation for undisturbed rest all night through. There you have our roundup of the 10 bestfoods to eat before bedtime for enhanced sleep quality all night long!.
From soothing teas and milks to muscle-relaxingmagnesium-rich snacks, these slumber-supporting bites leverage key compounds and lulling ritualsfor next-level rest. Hopefully you now feel empowered to leveragedietary choices at night’s end to optimize sleep health. Remember to keep portions moderate and optfor lighter fares to prevent indigestion or blood sugar imbalance. Let me know in the comments which of thesesleep-supportive sippers and snacks you’re excited to try tonight! And if you found this video helpful, pleasesubscribe and turn on notifications!.
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