Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems (28). Additionally, turkey is a modest source of a few vitamins and minerals, such as riboflavin and phosphorus. Lavender on your pillow, avoiding all digital screens, meditation - there are seemingly endless ways that supposedly promise a good night’s sleep. Want an ad-free experience?Subscribe to Independent Premium. Yoghurt is a light and healthy treat before bed. © 2005-2020 Healthline Media a Red Ventures Company. Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed. Most notably, it contains the amino acid tryptophan, which increases the production of melatonin (20, 21). Are you sure you want to mark this comment as inappropriate? Passionflower tea contains apigenin and has the ability to increase gamma aminobutyric acid (GABA) production. Our journalists will try to respond by joining the threads when they can to create a true meeting of independent Premium. Here are 10 evidence-based reasons why good sleep is important. Antioxidants may protect your cells from harmful inflammation that can lead to these chronic diseases (11, 12). Specific research into their effects on sleep may be limited, though. For instance, they’re a great source of melatonin and healthy fats. DHA may increase serotonin production (48, 54). There’s also some evidence that passionflower increases the production of the brain chemical gamma aminobutyric acid (GABA). From strains to timing, here’s what you need to know about cannabis as a nightcap. These 10 best and worst foods are just some of the foods that either promote or hinder better sleeping habits. Worst Food to Eat Before Bed. It also provides provides 21% of the daily thiamine needs for men and 22% of the daily thiamine needs for women (59, 60, 61). Perhaps a bowl of porridge with honey, banana and almonds - maybe keep the turkey separate, unless that’s your thing. It’s well known for its flavones. Just one teaspoon of honey is enough to stimulate the release of melatonin in the brain and shut off orexin (which keeps us alert), thus helping you to wind down. Apigenin produces a calming effect by binding to certain receptors in your brain (56). It’s a rich source of flavonoid antioxidants. Walnuts have a few properties that may promote better sleep. Our Top 7 Foods to Eat Before Bed to Sleep Better - YouTube Herbal teas are popular beverage choices when it comes time to relax and unwind. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia (6, 14, 15). Hard cheese contain high levels of the amino acid tyramine which actually makes the brain feel more alert. Turkey may be a great food to eat before bed due to its high amounts of protein and tryptophan, both of which may induce tiredness. Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep. Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep. ... What to eat before bed if you want a good night's sleep. But according to sleep expert Sammy Margo, it could be as simple as eating the right foods before bed. It’s a good source of potassium too. They’re abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 1.9 grams of fiber, in a 1-ounce (28-gram) serving. The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin (22, 47, 48). Fatty foods are hard for your stomach to digest and are more likely to cause heartburn which makes it more difficult to get to sleep. The sleep-promoting effects of tart cherry juice are due to its high amounts of melatonin (6, 20, 42). It’s healthy all times of the day, packed with protein, healthy fats, and probiotics, but it’s an especially good to get in some protein before bed, and yoghurt is a bit easier to stomach as a snack than eggs or meat for many. Want to bookmark your favourite articles and stories to read or reference later? Flavones are a class of antioxidants that reduce the inflammation that often leads to chronic diseases, such as cancer and heart disease (23). First, it provides modest amounts of a few important nutrients, such as magnesium and phosphorus. White rice is a grain that’s widely consumed as a staple food in many countries. Getting quality sleep is one of the best things you can do for your health. For more tips on preparing foods for the most health benefits, don't miss our report, how to extract the most nutrients from your food. Several foods and drinks may help. Almonds are a source of melatonin and the sleep-enhancing mineral magnesium, two properties that may make them a great food to eat before bed. To reap the benefits of sleep-enhancing foods and drinks, it may be best to consume them 2–3 hours before bed. Melatonin regulates your internal clock and signals your body to prepare for sleep (13). It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV) (19). Healthline Media does not provide medical advice, diagnosis, or treatment. Last medically reviewed on August 27, 2020. It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system (1, 2, 3). Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply. Chief executive of Weetabix Giles Turrell has warned that the price of one of the nation’s favourite breakfast are likely to go up this year by low-single digits in percentage terms. More research is necessary to confirm turkey’s potential role in improving sleep. How Brexit affected Britain's favourite foods from Weetabix to Marmite, Garçon Wines: Wine delivery that fits through your letterbox, What to eat before bed if you want a good night's sleep, Dads are 'hacking' their babies for better sleep, You may not agree with our views, or other users’, but please respond to them respectfully, Swearing, personal abuse, racism, sexism, homophobia and other discriminatory or inciteful language is not acceptable, Do not impersonate other users or reveal private information about third parties, We reserve the right to delete inappropriate posts and ban offending users without notification.