Foods you SHOULD eat before bed

Sleep quality is closely related to what we eat before bed. According to sleep expert Chelsie Rohrscheib, A proper combination of lean protein, fiber, and complex carbohydrates can promote a deep, restful night's sleep. These types of foods not only keep you feeling full, but also reduce the likelihood of heartburn or indigestion.

Additionally, foods rich in certain nutrients can stimulate the production of melatonin, the key hormone that regulates the sleep-wake cycle.

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1. Bananas This fruit is rich in magnesium and potassium, minerals that relax muscles and help calm the nervous system. It also provides tryptophan, an essential amino acid for the production of serotonin and melatonin, neurotransmitters that promote relaxation and sleep.

2. Nuts Fruits such as almonds, walnuts, hazelnuts, and pistachios offer healthy fats, proteins, and a good dose of magnesium and tryptophan. These components help regulate blood sugar and maintain the calm state necessary for peaceful sleep.

3. Antioxidant fruits Fruits like cherries, grapes, and strawberries are natural sources of antioxidants like resveratrol and quercetin, which help balance circadian rhythms. Cherries, in particular, provide natural melatonin, which can improve sleep duration and depth.

4. Turkey Turkey is one of the most well-known foods for its high tryptophan content, which promotes the production of serotonin and melatonin. A moderate portion before bedtime can help you fall asleep, especially when accompanied by a light dinner.

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5. Natural yogurt Greek yogurt, with no added sugar, is ideal for nighttime. It contains calcium, a mineral necessary for metabolizing tryptophan, as well as proteins that help maintain balanced glucose levels during sleep.

6. Oats Oatmeal is not only comforting and filling, but it also contains tryptophan, magnesium, and slow-release carbohydrates. These nutrients stabilize blood sugar throughout the night and promote deep, continuous sleep.

7. Kiwi Kiwis are packed with antioxidants, vitamin C, fiber, and serotonin, a substance the body converts into melatonin. These compounds, in addition to calming the mind, help regulate the sleep cycle and reduce stress and inflammation.

8. Warm milk A cup of warm milk before bed can be very effective. It contains tryptophan, and its comforting temperature and texture can induce a state of relaxation. For those who are lactose intolerant, warm almond milk is a good alternative.

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