7 Before Bed Snacks That Will Help You Sleep

What you eat before you go to bed plays an important role in how well you will sleep


What you eat before you go to bed plays an important role in how well you will sleep. For instance, stay away from spicy foods; they are likely to cause you indigestion and discomfort.

Are you drinking caffeine, looking at your smartphone or watching a distressing television show before bed? These could be a few reasons why you are having trouble falling asleep.

*Related: The Surprising Health Benefits of Sleep

Sleep is the way in which our brain prepares for the next day. According to research, a good night sleep improves learning, it helps heal and repair your heart and blood vessels, reduces your risk for obesity and helps maintain a healthy immune system.

Melatonin is the hormone that helps regulate your day and night cycle. Many of the foods on this list provide a natural source of melatonin; helping reduce the amount of time it takes for you to fall asleep.

If you are looking for a natural way to alleviate your sleep struggles, look no further than the foods on this list.

Here are some before bed snacks that will help you sleep.


1. Walnuts- Walnuts are loaded with tryptophan; they are proven to be a natural source of serotonin and melatonin. Eat them with dinner; sprinkle some on a salad or with roasted vegetables for some flavor. Other great sources for melatonin include asparagus, tomatoes and olives. *Related: 10 Foods for Healthy Hair and Skin

2. Tuna- Tuna contains vitamin B6, an essential vitamin needed to make melatonin. It helps convert tryptophan into melatonin. Vitamin B6 deficiency has been linked to poor sleep and lower serotonin levels.


3. Almonds- Almonds are rich in magnesium, an essential vitamin which helps keep regulated sleeping patterns. When an individual is magnesium deficient their sleep hormone melatonin does not work properly. Magnesium helps relieve stress, which should also result in a better night sleep. Other health benefits of magnesium include prevention of migraines, improving digestion, relieving tight muscles and reducing depression.

4. Tart Cherry Juice- A study shows that Tart Montmorency cherries contain high levels of phytochemicals including melatonin. The study measured the sleep quality of 20 volunteers, they consumed either a placebo or tart cherry juice concentrate for seven days. They found that the total melatonin content was significantly elevated in the cherry juice group and there were increases in total sleep time, time in bed and sleep efficiency total.


5. Chamomile- The health benefits of chamomile are endless. If you are feeling jittery, this herb will help relax muscles, calm nerves, reduce anxiety and help with insomnia. It also improves digestion and decreases headaches. The most popular way to consume chamomile is in tea form.

6. Turkey- I’m sure we have all wondered why we get so tired after eating our Thanksgiving meal – it’s the turkey. Turkey as well as other lean proteins actually help you get to sleep. They are rich in tryptophan which aids in digestion and helps produce serotonin.

7. Rice- A study by The American Journal of Clinical Nutrition explains that eating Jasmine rice approximately four hours before you go to bed will reduce the amount of time it takes for you to fall asleep by half.


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