8 Healthy Foods To Eat Before Bed For A Better Night's Sleep

We all know how important it is to get a good night’s sleep; but for many of us, that’s easier said than done.

A whopping 48 per cent of Americans say they suffer from insomnia occasionally, while 22 per cent have troubles sleeping nearly every night.

Sure, there are a lucky handful of people out there who can fall fast asleep the moment their head hits the pillow—but most of us just don’t have that luxury.

There are plenty of steps you can take to make your bedtime ritual a little easier—like exercising in the morning, going to bed at the same time every night, and turning off all electronics—but you still might need an extra boost.

If you’re constantly struggling to get the 7-9 hours of sleep you need every night, then look no further than your own kitchen!

Here are 8 important foods that nutritionist and bestselling author Dr. Wendy Bazilian suggests for a better night’s sleep:

1. Bananas: This healthy fruit offers a double-whammy when it comes to its sleep-inducing benefits. Packed with magnesium and potassium, bananas can help relax your muscles before you even get in bed.
2. Cherries: Fun fact: cherries contain melatonin—the natural hormone that helps regulate your sleep cycle. You could always run to the store and pick up a bottle of melatonin pills, but why do that when you could have a healthy bedtime snack instead? In fact, one study found that adults who drank two glasses of tart cherry juice every day slept on average 40 minutes longer with greater sleep efficiency.
3. Warm Milk: Much like the minerals magnesium and potassium, the calcium in milk can help your muscles relax before bed. Warm milk is particularly soothing, especially when you turn it into a nightly ritual. It won’t take long before your body associates the nightly glass of warm milk with bedtime.
4. Lean Proteins: There’s a reason we all feel like going straight to bed right after a big meal on Thanksgiving—turkey! Tryptophan, an amino acid found in turkey and other lean meats, such as fish and chicken, has been shown to increase serotonin levels and make you sleepy. It’s probably important to note that you’re not going to feel that post-Thanksgiving drowsiness, unless you eat it in large quantities.
5. Walnuts: Just like cherries, walnuts are rich in melatonin, which is sure to help you achieve a better night’s sleep—plus they’re fantastic for heart and cognitive health! If you love the taste of walnuts on their own, then go ahead and snack on them throughout the day. But you can take advantage of an extra boost by making your own trail mix with walnuts and dried cherries.
6. Herbal Tea: Many people swear by the calming effects of peppermint and chamomile tea before bed. Both of these herbal teas have been shown to help you fall asleep faster and deeper. Just like milk, drinking herbal tea before bed can be an extremely effective ritual to adopt before bedtime.
7. Legumes: A number of legumes—like beans, peanuts, and peas—contain a healthy dose of magnesium. That powerful boost of magnesium can absolutely help you relax and fall asleep faster.
8. Complex Carbohydrates: According to a study in The American Journal of Clinical Nutrition, foods that can be easily digested in your body will help you fall asleep faster. Complex carbs, like white bread, cereals, and potatoes, will help give you that relaxation you need to get some shut-eye.

Do you have any tips for falling asleep faster? Let us know in the comments!

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