A good night's sleep is essential for overall health and well-being. While various factors can affect sleep quality, such as stress, environment, and sleep habits, diet also plays a significant role. Certain foods can promote better sleep, while others may hinder it. Understanding which foods to include and avoid in your evening routine can help improve your sleep quality. Here are the six best and worst foods for a good night's sleep:
Best Foods for Sleep:
• Cherries
Cherries contain melatonin, the chemical that helps control our body’s internal clock.
• Milk
A glass of milk is helpful because it contains an essential amino acid
called tryptophan. This chemical is then used to make serotonin, a brain
chemical often linked with happiness.
• Jasmine rice
Jasmine rice ranks high on the glycemic index, meaning the body digests
it slowly, releasing glucose gradually into the bloodstream.
• Fortified hot cereals
The good complex carbohydrates are generally good for sleep, and are
paired well with milk. Other complex carbs are quinoa, barley, and
buckwheat.
• Bananas
Bananas contain the natural muscle-relaxants magnesium and potassium, which help to promote sleep. They’re also carbs, which will help make you sleepy as well.
• Sweet potatoes
They provide sleep-promoting complex carbohydrates, and also contain that muscle-relaxing potassium.
Worst Foods for Sleep:
• Coffee, energy drinks, or any caffeinated drinks
The obvious culprit of sleep deprivation is caffeine, which is a central nervous stimulant.
• Dark chocolate
Chocolate contains not only calories, but caffeine, especially dark chocolate.
• Wine
Alcohol metabolizes quickly in your system and causes you to wake up multiple times during the night.
• Chicken
Any type of protein is going to be counterproductive if consumed at night, since it slows down your digestion.
• Spicy food
Acidic and spicy foods can cause reflux, heartburn, and other symptoms that interrupt sleep.
• Bacon Cheeseburger
The huge amount of fat in this type of “food” is guaranteed to be a
sleep killer, it can cause heartburn, making the time you’d like to be
sleeping much more uncomfortable.
In addition to paying attention to the types of foods you consume, it's also important to consider portion sizes and timing. Eating too much or too close to bedtime can also negatively impact sleep quality. By incorporating sleep-promoting foods into your evening routine and avoiding foods that can disrupt sleep, you can improve your chances of getting a restful night's sleep.