5 types of food you should eat before bed
These foods not only provide you with extra nutrients, but they also help improve the quality of your sleep.
Chamomile tea
According to Healthline, chamomile tea is a popular herbal tea that offers many health benefits. Chamomile tea contains flavones.
Flavones are a type of antioxidant that helps reduce inflammation—a cause of chronic diseases such as cancer and heart disease. Additionally, chamomile tea has several special properties that help improve sleep.
Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in the brain that promote drowsiness and reduce insomnia.
Kiwi fruit
Kiwi is a low-calorie and highly nutritious fruit. Eating kiwi can benefit your digestion, reduce inflammation, and lower cholesterol. This is because kiwi contains a large amount of fiber and carotenoid antioxidants.
Several studies suggest that eating kiwi before bed can improve sleep quality. The sleep-improving effect of kiwi is attributed to serotonin. Serotonin is a brain chemical that helps regulate our sleep cycle. Kiwi also contains several anti-inflammatory antioxidants, such as vitamin C, which are also known to improve sleep.
Sour cherry juice
Sour cherry juice has been shown to have some impressive health benefits. First, it provides a good amount of several important nutrients, such as magnesium, phosphorus, and potassium. Additionally, it is a rich source of antioxidants.
Sour cherry juice also promotes sleepiness due to its high melatonin content, and it even plays a role in reducing insomnia. For these reasons, drinking sour cherry juice before bed may improve your sleep quality.
Walnut
Walnuts are a popular, nutrient-rich nut and a good source of healthy fats, including omega-3 fatty acids and linoleic acid. Walnuts have been studied for their potential to lower cholesterol levels, a risk factor for heart disease.
Above all, some studies indicate that eating walnuts before bed helps improve sleep because they contain a substance called melatonin.
Banana
Bananas are a highly nutritious food source. They contain minerals like potassium and magnesium, which help relax muscles. Furthermore, bananas contain the amino acid tryptophan, which can break down into melatonin and serotonin (a hormone that promotes relaxation) in the brain.
Bananas are a familiar fruit to Vietnamese people. Photo: Getty
To reap the benefits of sleep-boosting foods and drinks, it's best to consume them 2-3 hours before bedtime. Eating right before bed can cause digestive problems, such as acid reflux. Additionally, eating on a regular schedule can promote better digestion, which in turn supports better sleep.
