A variety of factors can influence the quality of your sleep. Room temperature, outside noise, and brightness all play an important role in the sleep-wake cycle. Try to control these factors in order to get better sleep.
However, there is another important factor that people tend to overlook. The foods you eat before bed, and what you drink, can affect your sleep. Heavy meals loaded with fat, sodium, or a lot of protein can make you toss and turn, while other foods may help you settle down for the night.
If you want to promote better sleep quality, check out the following list of foods to avoid before bed and foods you may want to choose instead.
Avoid These Foods Before Bedtime
1. Dark Chocolate
Chocolate has caffeine, a substance that is not the most appropriate one before going to bed. The theobromine and caffeine in dark chocolate stimulate the nervous system and can increase the heart rate.
2. Chicken
Chicken meat is rich in protein, which is good for your body, but a large portion right before bed is not ideal. Protein takes longer to digest, and digestion naturally slows down during sleep. So, avoid a big serving of chicken late in the evening, because your body will still be busy digesting it and you may find it harder to fall asleep.
3. A Bacon Cheeseburger
This is not the best option for dinner in general, and it can also disturb your sleep. Bacon contains a great amount of fat, which stimulates the production of stomach acid. This acid can cause heartburn that may wake you up in the middle of the night. Try to skip bacon cheeseburgers, especially before you go to bed.
4. Spicy Food
If you are a fan of spicy foods, eat them during the day but not at night. Although delicious, they can cause heartburn. So, go easy on the jalapenos.
Consume These Foods Before Bedtime
1. Milk
Milk contains tryptophan, an amino acid the body uses to make sleep-related hormones. So, listen to your grandma and drink a glass of milk before you go to bed. You can combine the milk with a cookie or two for a more delicious snack. Choose organic milk if you can.
2. Turkey
Like milk, turkey also contains tryptophan, the amino acid involved in the rhythm and quality of sleep. A small portion of turkey in the evening is a popular choice, and many people feel sleepy after a big Thanksgiving dinner.
3. Bananas
Bananas contain potassium and magnesium, minerals that help the muscles relax. A banana before bed is a light snack that many people include in their evening routine.
4. Cherries
Cherries are a very good choice for any part of the day, but they are especially popular before bedtime. Tart cherries naturally contain melatonin, the hormone that helps regulate the sleep-wake cycle, and some studies suggest that they may support more restful sleep.
Via Benenden Health | Delish | Health | Web Md
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor about any health concern.