Four foods and drinks to eat before bed if you want to improve sleep – expert advice
There can be many reasons why it is difficult to sleep at night. From illness and injury to stress and anxiety, many of us experience insomnia at some point. Diet could also be a factor, the expert warned.
Michelle Geraghty-Korns, founder of the everbeing community, said that diet can be the “missing piece of the puzzle” to help you sleep.
She shared four foods and drinks that will help you get a good night’s sleep.
bananas before bed
“While many people eat a banana for breakfast, it’s actually good to enjoy it before bed,” explains Michel.
“Bananas are one of the best sleep foods because they are high in magnesium, which helps relax muscles and calm the body.
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“Combining sliced bananas with natural nut butter is a great way to regulate blood pressure, relax muscles and nerves, and improve sleep quality.”
Give preference to oily fish
Studies show that oily fish promotes better sleep.
One study published in the Journal of Clinical Sleep Medicine in 2014 found that people who ate salmon three times a week for several months slept better and functioned better during the daytime.
Michelle said: “Fatty fish contains vitamin D and omega-3 fatty acids, which help regulate serotonin levels in the body.
“Especially in winter, when vitamin D levels tend to be lower, it’s important to eat fish to help support sleep patterns.”
Snack on a handful of nuts
According to Michelle, nuts like walnuts, almonds and pistachios contain important minerals like magnesium and zinc, which are essential for a number of bodily functions.
“While people usually snack on nuts during the day, it’s worth considering leaving them for the afternoon to improve sleep,” she added.
“Past research has shown that magnesium can reduce inflammation and cortisol levels, improving sleep quality in people with insomnia.”
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Drink tart cherry juice
Michelle said: “While it’s amazing, tart cherry juice is a great drink to try before bed if you’re struggling to sleep or stay awake at night.
“Juice contains nutrients including magnesium, phosphorus and potassium, as well as high amounts of melatonin. It is known to promote drowsiness, and melatonin helps to regulate the circadian rhythm.”
Breakfast
She also advised not to skip breakfast to keep her blood sugar levels constant throughout the day.
“What you choose to eat for breakfast will determine your blood sugar response for the rest of the day, indirectly affecting your sleep patterns,” Michele said.
“Try eating a breakfast that contains good fats, fiber, and protein.
“While not everyone has the time to make a delicious breakfast, it’s important to try to avoid all sugary breakfasts and artificial sweeteners.”
Cereals, bread and dried fruit are common breakfast foods in the UK, but they are actually sugary and refined carbohydrates.
Michelle recommended avoiding them for better sleep.
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