melatonin production about two hours after consumption, research notes.
Kiwis are another great option to consume before bedtime. One study shows that adults with sleep problems were able to fall asleep faster, sleep for longer, and experience better sleep quality after four weeks of eating kiwis before bed.
Looking to keep your sugar consumption to a minimum? Try drinking a glass of tart cherry juice an hour before bed or adding tart cherries to your protein smoothie, oatmeal or yogurt. Cherries contain melatonin, which can improve sleep quality and reduce the symptoms of insomnia.
Nuts and Seeds
Looking for the perfect bedtime snack? Grab a handful of nuts and seeds.
Pistachios contain the highest amount of melatonin in the nut family. Pistachios are also rich in tryptophan, an amino acid that is related to sleep quality.
Not a fan of pistachios? Pumpkin seeds, sesame seeds, cashews and walnuts are all good options before bed. You can even sprinkle these nuts and seeds over your oats or yogurt.
Yogurt
Calcium makes it easier to fall asleep and leads to more restorative sleep. A surefire way to get the calcium your body needs is through yogurt, which also contains protein, vitamin B6, vitamin B12 and magnesium. All contribute to a better night’s rest.
Opting for plain or reduced sugar options is your best bet because many yogurts contain added sugar.
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Foods to Avoid Before Bed
While we are on the subject of bedtime snacks, we can’t forget to mention the foods you should avoid before bed. Steer clear of these foods, which can cause an upset stomach or keep you from falling asleep according to Sleep Foundation:
- Sweets and Excessive Carbohydrates. Diets low in vegetables and fish but high in sugar and carbohydrates are linked to lower sleep quality, a study notes.
- Fatty, Spicy, and Acidic Foods. If you experience acid reflux, it is best to have your last meal several hours before bed. You should also avoid common trigger foods such as mint or foods that are spicy, fatty, or highly acidic.
- Caffeine. You should limit caffeine to 400 milligrams or less per day, and avoid drinking caffeine too close to bedtime. This means steering clear of soda, coffee, tea, and energy drinks before bedtime.
- Alcohol. Although alcoholic drinks help you fall asleep initially, they shorten your overall sleep duration, affect sleep quality, and potentially exacerbate symptoms of certain sleep disorders. Herbal teas and water are the best drink options before bed.