2. Consume foods high in magnesium. Magnesium can help improve sleep quality by reducing cortisol levels, which can interfere with sleep. Foods high in magnesium include leafy greens, nuts, seeds, legumes and whole grains.
3. Have a light snack before bed. Eating a light snack before bed can help you sleep better. Great option here could be bananas, oatmeal or milk.
4. Limit caffeine and alcohol. Caffeine and alcohol can interfere with sleep. Caffeine can keep you awake, while alcohol can disrupt sleep by causing you to wake up frequently during the night.
5. Avoid heavy meals before bed. Eating a heavy meal before bed can make it difficult to fall asleep. Your body needs time to digest the food, which can keep you awake. If you're hungry before bed, have a light snack instead.
What to eat before sleep:
Complex carbohydrates, like wholegrain bread, brown rice or oatmeal.
Lean protein, such as like turkey, chicken, or fish.
Nuts and seeds, like almonds, walnuts and pumpkin seeds.
Dairy products, like cottage cheese or Greek yogurt.
Worst food habits for sleep:
Consuming excessive amounts of sugar. Eating foods high in sugar can interfere with sleep. Sugar can cause blood sugar levels to spike and then crash, which can disrupt sleep.
Spicy foods can cause heartburn and indigestion, which can make it difficult to fall asleep. If you want to eat spicy foods, do so earlier in the day, so your body has time to digest them.
Consuming heavy, fatty foods. They can cause discomfort and make it difficult to fall asleep. These foods take longer to digest, which can keep you awake.
Drinking too much fluid before bed can cause you to wake up during the night to use the bathroom. If you're thirsty before bed, have a small glass of water instead of a large one.
Eating too close to bedtime can make it difficult to fall asleep. Your body needs time to digest food, and if you go to bed with a full stomach, you may experience discomfort and have trouble sleeping.
Drinks to help you sleep
Some drinks can help promote relaxation and sleep, while others can interfere with your ability to fall asleep and stay asleep. Herbal teas like chamomile, valerian root and passionflower have been shown to have calming effects on the body and promote sleep.
Does warm milk help you sleep?
There is some evidence to suggest that warm milk can help you sleep. Milk contains tryptophan - an amino acid that can help promote relaxation and sleepiness. Additionally, warm milk can have a comforting effect, which can help ease feelings of stress and anxiety that may be keeping you awake. However, it's important to note that the effects of warm milk on sleep are likely mild and may not be sufficient for those with chronic insomnia or other sleep disorders.
Homemade drinks to help you sleep
If you're looking for homemade drinks to help you sleep, there are plenty of options to choose from. Here are a few ideas:
Chamomile has been shown to have calming effects on the body, making it a great choice for bedtime tea. Simply steep a bag or loose-leaf chamomile tea in hot water for several minutes and enjoy.
Warm milk with honey. As mentioned earlier, warm milk can have a calming effect on the body. Adding a spoonful of honey can also help fall asleep.
Turmeric milk. Turmeric has anti-inflammatory properties and has been shown to have a calming effect on the body. To make turmeric milk, simply heat milk in a saucepan with turmeric, cinnamon and a sweetener of your choice.
Tart cherry juice, which is high in melatonin - a hormone that regulates sleep-wake cycles. Drinking a glass of tart cherry juice before bed may help promote restful sleep.
Remember, while these homemade drinks can be helpful for promoting sleep, they may not work for everyone. It's important to listen to your body and talk to your doctor if you have ongoing sleep issues.
Your food habits can significantly impact your sleep quality. Eating a balanced diet with foods rich in tryptophan and magnesium can help promote sleep, while avoiding heavy meals, excessive sugar and spicy foods can improve your chances of falling asleep faster and sleeping better through the night. By making simple changes to your diet, you can improve your sleep quality and wake up feeling refreshed and energized.
