Are you a person that likes munching on some snacks before going to bed? Most people tend to have a quick bite before hitting the sack, but do you know which foods can help you get sound sleep?
Some food items contain minerals like calcium, magnesium, iron, etc., and have sleep-inducing properties. These foods increase the production of hormones responsible for sleep regulation, helping your body get proper rest.
This article will guide you on the top 10 snacks before bed and their pros and cons. Before we move forward to the details, here is a list of the top 10 snacks before bed.
- Watermelon
- Popcorn
- Cherries
- Almonds
- Dark Chocolate
- Cereals
- Pistachios
- Apple and Peanut Butter
- Walnuts
- Kiwi
Let us get a more detailed description of these snacks to understand how they make you sleep better.
1. Watermelon
Watermelon is a great snack to have before going to bed at night. This is because of the water content in the watermelon, which helps your body stay hydrated.
Dehydration is a big problem that causes people to get up in the middle of the night. Due to the lack of hydration in the body, you can wake up thirsty, disturbing sleep. Snacking on watermelon before bed can help you solve this problem, and it will also help you sleep longer.
Snacking on watermelon before bed will help you sleep better because of its high magnesium content. Magnesium is a mineral that helps improve the quality of your sleep.
The magnesium in the watermelon will help you sleep peacefully and extend the duration. Magnesium is known for helping the body relax and reducing stress.
Stress is a massive problem in our daily lives because of long hours of work, an unclean environment, exposure to toxic air, etc. The intake of watermelon in your body before bed will help you sleep longer.
2. Popcorn
Tryptophan is an amino acid that is responsible for making you go to sleep faster. It is one of the various nutrients that promote good sleep quality and helps improve your mood.
Popcorn is one of the best snacks you can munch on before bed because it contains tryptophan. It is vital in producing proteins and other essential molecules in the body. These molecules are essential in helping your body get a good night’s rest.
One important molecule of tryptophan is hydroxytryptophan, which is used to create serotonin in the body. Serotonin is the element that regulates your body’s sleep schedule and moods.
Popcorn is not only a great source of tryptophan but also magnesium. Magnesium also helps you sleep longer. It is the perfect snack for your children if they are hungry before bed.
Popcorn is tasty, can give you enough energy to last the night, and the best thing is that it induces sleep.
3. Cherries
The tart cherry is an excellent bedtime snack that helps you sleep by increasing the presence of melatonin in your body. Melatonin is a natural hormone produced in the body that partially controls your body’s sleep cycle.
Cherries are also full of antioxidants, vitamins A and C, and are a great source of fibre. The best way to eat the cherries is to blend them in a mixture and strain the juice out into a glass. You can also do that if you want to consume the berries as they are.
However, making juice out of berries and drinking it is faster. Consuming the cherry juice an hour before bed is the best way to get the required result.
If you do not have fresh cherries at your disposal, you can always get natural cherry juice from the nearest grocery store.
4. Almonds
Almonds are one of the healthiest nuts in the world, having many health benefits. They are also one of the simplest snacks you can have before bed. You do not have to prepare side dishes to accompany the almonds, munching on them as they come.
It is not just the simplicity of the snack that makes almonds a great choice before bed; it is also a source of melatonin, the home that regulates your body’s sleep cycle. Melatonin is produced due to the presence of tryptophan in the almonds.
Melatonin aids in keeping your body regulated, which makes you feel tired at night and wakes you up in the morning. Since almonds are also rich in protein, you do not need to eat much.
Taking a handful of almonds will help you satiate your hunger and set you up for the night.
5. Dark Chocolate
Many people think dark chocolate is a source of caffeine, which makes people stay awake. This is true, but chocolate can help you sleep better if you take it in moderation.
Chocolate contains serotonin, an essential compound for producing melatonin in the body. Melatonin is the hormone that helps your body maintain a sleep cycle. Because of the sleep cycle, your body can function properly and stay healthy.
Melatonin regulates your body’s night and day cycles, also known as sleep-wake cycles. As long as you consume dark chocolate in moderation before going to bed, you can get a good night’s sleep.
6. Cereals
People get their day started with a bowl of cereal and a glass of milk every morning. However, you can also eat cereals before bed to get sound sleep.
The best cereal for good sleep is oatmeal. The nuts in the oatmeal are rich sources of melatonin, the hormone that helps dictate when you sleep and when you wake up. The ingredients you add to your oatmeal recipe should contain high amounts of tryptophan and melatonin.
You can also add fruits like bananas, which are high in tryptophan. Tryptophan is a compound that helps produce serotonin, the body’s happy pill. When your mind is stress-free, you can sleep for more extended periods.
7. Pistachios
Not many associate pistachios with getting a good night’s sleep. However, it is one of the best nuts to boost your sleep. They are a rich source of magnesium and tryptophan, both good agents for inducing sleep.
Pistachios are not high in calories, so you do not have to worry about consuming too much. It is always good to take everything in moderation, though.
Magnesium is very crucial in promoting and enhancing sleep. This is a significant factor in why people take artificial magnesium supplements before they hit the bed.
However, there is nothing better than taking natural pistachios just an hour or two before sleep. If you plan on munching more pistachios than you usually do, take it two hours before you sleep.
Other than magnesium, pistachios are also a good source of tryptophan. It is an amino acid that produces melatonin and serotonin, essential in keeping the body’s clock regulated.
8. Apple
Apples are an excellent option to have as a snack before bed. You wake up in the middle of the night feeling hungry sometimes. Having apples before going to bed will help rectify this issue.
Apples also have good water content, helping your body stay hydrated after falling asleep. However, if you struggle to fall asleep at night, apples are one of the best snacks that induce sleep.
Apples are high in potassium and vitamin B6, which aid sleep. The fruit will help you contain the sugar levels in your body and also help improve your respiration.
Instead of snacking away on junk foods before bed, you can opt for sweet and natural apples.
9. Walnuts
The state of your body’s health depends greatly on how much sleep you get. Even if you sleep for long hours, it will not help if you do not sleep and wake up on time.
Tryptophan is a vital amino acid that produces serotonin and melatonin, two hormones that help regulate your body’s clock. You can increase the presence of these hormones in your body by munching on walnuts before going to bed at night.
A few grams of walnuts will help your body produce those hormones, making you sleep more quickly. You will also be less likely to wake up in the middle of the night.
10. Kiwi
Kiwis are a sweet and tart fruit found in tropical regions. People like adding them to fruit salads and eating them during summer.
However, it is a lesser-known fact that kiwis are a good source of serotonin. The pineal gland synthesises serotonin to create melatonin, the hormone that manages your sleep cycle.
Having a couple of kiwis before bed can help you welcome your sleep quicker and start your day with a good source of water for your body, helping you stay hydrated throughout the night. Take them an hour before bedtime for a couple of weeks to get the best results.