Getting a good night’s sleep is an important part of your overall health and wellness. Being rested helps boost your energy throughout the day, allowing you to be more active and alert. To get the best sleep possible each night, there are several great foods that can have a positive impact on the quality of your sleep:
- Some vitamins and other nutrients promote better sleep. For example, vitamins B6, B12 and folic acid can all influence your sleep.
- Milk (warm is better) contains melatonin; a hormone that regulates the sleep cycle.
- Some fruits contain melatonin as well. These include red grapes and kiwi.
- Whole grain bread, cereal, and crackers increase serotonin levels which can stimulate better sleep.
- Lean proteins and heart healthy fats (cheese, chicken, turkey, and salmon to name a few) in small amounts before bedtime can also help you fall asleep.
- Eating a small handful of almonds, walnuts, pistachios, or cashews an hour before bedtime may help with a good night’s sleep.
- Make sure to limit coffee or other caffeinated beverages in the afternoon or later in the day. Also, alcoholic drinks can negatively affect sound sleep.
- If hunger is keeping you awake before bed, have a small bowl of healthy cereal, a spoonful of peanut butter, low fat yogurt, or some string cheese.
Tip: Avoid spicy food, fried food, and pizza before bedtime. Fruits containing melatonin can help with sleep such as red grapes, bananas, pineapples, oranges, kiwis, berries, and plums.