The Best Foods and Drinks for Before Bed

Sometimes, our health problems can be reduced to three things: we don’t eat well, we don’t exercise, and last but not least, we don’t get enough sleep. Sleeping, resting, and having truly restorative sleep is more important for our overall health than we might think.When we sleep, we not only rest, but our body carries out various processes that involve cellular repair or hormone production, to name a few. Sleep is so important that every year on March 19th, World Sleep Day is celebrated, which has aimed to educate and raise awareness about sleep disorders since 2008. The general recommendation is to sleep between 7 and 9 uninterrupted hours each night, but for many people, this is far from what they actually manage to sleep. The good news is that there are several ways to promote good sleep, and one of them is through foods and beverages with properties that will benefit a good night’s rest. Below we tell you a little about them.AlmondsAlmonds are a source of many nutrients, and eating them regularly has been associated with a lower risk of some chronic diseases, such as type 2 diabetes and heart disease, which is attributed to their healthy monounsaturated fats, fiber, and antioxidants.The relationship between almonds and their function in helping to improve sleep quality is due to the fact that almonds, along with other types of nuts, are a source of the hormone melatonin, which regulates the internal clock and signals the body to prepare for sleep.Additionally, they are also an excellent source of magnesium and provide 19% of daily needs if you consume about 28 grams or a handful. This is important for people who suffer from insomnia, as it is believed that magnesium's role in promoting sleep is related to its ability to reduce inflammation and that it may help lower levels of the stress hormone cortisol, which is known to disrupt sleep.TurkeyIf you’ve felt tired after the traditional Christmas turkey dinner, it’s because the meat of this bird contains an amino acid called tryptophan, which increases melatonin production.The protein in turkey may also contribute to its ability to promote drowsiness, and there is evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including waking up less during the night.Milk and dairy productsDairy products, such as the classic glass of milk, but also cottage cheese or plain yogurt, are sources of tryptophan. In fact, it has been shown that milk improves sleep in older adults, especially when combined with light exercise.Passionflower teaThis tea has long been used as a home remedy for various health ailments, as it is a rich source of flavonoid antioxidants, known for their role in reducing inflammation, boosting immune health, and lowering the risk of heart disease.But passionflower tea is known for its potential to reduce anxiety, which the antioxidant apigenin may be responsible for, as it produces a calming effect by binding to certain receptors in the brain.There is also evidence that passionflower increases the production of the brain's gamma-aminobutyric acid (GABA), which works to inhibit other brain chemicals that induce stress, such as glutamate. Furthermore, the calming properties of passionflower tea may promote drowsiness, so it may be beneficial to drink it before bed.Fatty or oily fishHaving fish for dinner is not only a good decision for your diet but also for your sleep. Fatty fish, such as salmon, tuna, trout, and mackerel, are rich in healthy omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both known to reduce inflammation. Additionally, omega-3 fatty acids may protect against heart disease and improve brain health.On the other hand, the combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to improve sleep quality, as both have been shown to increase serotonin production.Chamomile teaThis is a classic in the pantry, but it is often used more for stomach issues; however, chamomile tea can also reduce anxiety and has some unique properties that may improve sleep quality.Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote drowsiness and reduce insomnia, so drinking chamomile tea before bed may improve the quality of your sleep.OatsLike rice, oats have a high carbohydrate content with a bit more fiber and have been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.