The decision of what one needs to consume prior to the night rest could greatly affect the pattern of ones sleep, gastrointestinal functioning and much of the bodilic health. Contrary to the custom of having your last meal in the evening, it is actually preferable to eat before sleep, but only the correct foods promoting muscle relaxation cooler. In the list provided below you can find out which foods are beneficial in improving night sleep and waking up full of energy and strength.
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Benefits of Eating Before Bed
Contrary to the belief that the consumption of foods before going to bed results in the unnatural process in the body, taking a small snack before the night can actually stimulate positive processes in the human body. The hormone melatonin, the amino acid tryptophan and minerals such as magnesium are present in some foods that work to control your body’s clock. On the same note, because the body requires nutrients all the time, a balanced snack, inclusive of protein, fats, and carbohydrate will help to fill this gap without requiring the body to wake up to catch up on energy.
Top 5 Healthy Foods to Eat Before Bed
Chicken Noodle Soup
Chicken noodle soup is one meal that should be taken before sleeping because it is light but appetizing to the tastebuds. It replenishes water loss and consumption of lean protein from the chicken and carbohydrate from the noodles mean the body will have all it needs to build muscle, provide energy for the night. The warmth of the soup can help to ease the upset stomach and can also make you get a good night’s sleep too.
Why Chicken Noodle Soup Works:
- Hydrates the body
- Contains protein for muscle repair
- Light and easy to digest before sleep
Sweet Potato
Sweet potatoes are good source of complex carbohydrates and are full of fiber and potassium. Potassium makes muscles to relax hence ensuring a easier time when it comes to sleep. The starch present in sweet potatoes is a slow digesting carb that makes you feel full at night to avoid waking up famished during the night. Also, they are very rich in vitamin B6, which plays a crucial role in the manufacture of the hormone melatonin.
Why Sweet Potatoes Work:
- Rich in fiber and potassium for muscle relaxation
- Complex carbs provide sustained energy
- Promotes melatonin production for better sleep
White Rice
Contrary to what many people believe white rice is a great food to have before going to sleep while it is commonly labeled as high carbohydrates intake. White rice has high GI which supports faster digestion and from the above formula, this fact helps upscale tryptophan, a chief actor recognized for uplifting serotonin levels leading to melatonin production. Research work conducted on the effects of white rice on sleep has indicated that those who take the food product before sleeping go to sleep faster, and have quality sleep.
Why White Rice Works:
- High glycemic index aids in sleep onset
- Helps in serotonin and melatonin production
- Easy to digest and gentle on the stomach
Fatty Fish
I also recommend fatty fish like salmon, mackerel and tuna which contain Omega 3 that is known to enhance sleep and vitamin D. THE omega-3s cut inflammation and are good for the heart, vitamin D that controls the body’s biological clock for sleep. To reduce the impact of the dinner on the metabolism rate during the night, consuming a small portion of fatty fish creates a lightweight nutrient-dense protein-carbohydrate combination, essential fats and tiny fiber.
Why Fatty Fish Works:
- Rich in omega-3s and vitamin D for sleep regulation
- Provides lean protein for muscle recovery
- Anti-inflammatory properties support overall health
Fruits like Kiwis and Cherries
There are two kinds of fruit that have a positive effect on sleep, kiwis and cherries. As you will learn from Kiwis contain serotonin and antioxidants that make you sleep faster and have a better quality of sleep. Cherries however, fall among the few natural foods that contain the sleep regulating hormone melatonin. That’s why eating a small portion of cherries or a kiwi before going to bed can make a huge difference in the quality of your sleep.
Why Kiwis and Cherries Work:
- High in melatonin and serotonin for sleep support
- Antioxidants promote overall health
- Low in calories and easy to digest before bedtime
Dreams Can Be Good Friends by What You Eat
The foods you consume before bed can influence not only your sleep but also your dreams. Certain foods, like cherries, which are rich in melatonin, help regulate your REM sleep cycle, which is the phase where vivid dreams occur. Including sleep-promoting foods in your diet can lead to better dream recall and a more restful sleep experience overall.
FAQs
Conclusion
Learning what foods to eat before you go to bed can help to improve the quality of your sleep and boost your health tremendously. If you’re in need of a hot meal, then the simple yet soul-satisfying chicken noodle soup is perfect, or for those of you looking for something that can help to promote sleep, kiwi and cherries are number one on the list and both of them are full of nutrients. Just be sure that your snack is balanced with protein, healthy fat, and complex carbs—your sleep (and morning) will thank you.