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Monday 19 October 2020

Best Foods and Drinks Before Bed !

Brianna Elliott RD writes:

"Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system. It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough. There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties.

Here are the nine best foods and drinks you can have before bed to enhance your quality of sleep.

Almonds are a source of melatonin and the sleep-enhancing mineral magnesium, two properties that may make them a great food to eat before bed.

Turkey may be a great food to eat before bed due to its high amounts of protein and tryptophan, both of which may induce tiredness.

Chamomile Tea
Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.

Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

Tart Cherry Juice
Tart cherry juice contains the sleep-promoting hormone melatonin and may help induce a good night’s sleep.

Fatty Fish
Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.

Walnuts have a few properties that may promote better sleep. For instance, they’re a great source of melatonin and healthy fats.

Passionflower Tea
Passionflower tea contains apigenin and has the ability to increase gamma aminobutyric acid (GABA) production. This may influence sleep.

White Rice
White rice may be beneficial to eat before bed due to its high glycemic index (GI). A high GI may promote better sleep.

Several other foods and drinks have sleep-promoting properties.
Dairy products: Dairy products, such as a glass of milk, cottage cheese, and plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when paired with light exercise.
Bananas: Banana peels contain tryptophan and the fruit itself is a modest source of magnesium. Both of these properties may help you get a good night’s sleep.
Oatmeal: Similar to rice, oatmeal is high in carbs with a bit more fibre and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.

The bottom line
Getting enough sleep is very important for your health.
Several foods and drinks may help. This is because they contain sleep-regulating hormones and brain chemicals, such as melatonin and serotonin.
Some foods and drinks contain high amounts of specific antioxidants and nutrients, such as magnesium and melatonin, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.
To reap the benefits of sleep-enhancing foods and drinks, it may be best to consume them 2–3 hours before bed. Eating immediately before going to sleep may cause digestive issues, such as acid reflux.
Overall, more research is necessary to conclude the specific role that foods and drinks have in promoting sleep, but their known effects are very promising."

The above words are just a snippet from Brianna's original article, which can be seen in full with all information and research links here

Related Posts
Bedtime Teas That May Help You Sleep - see here
Drinks That May Help You Sleep Better - see here

Dear reader, this blog offers a wide variety of articles/recipes/food ideas, and not all may be suitable for you. If you have any food likes / dislikes, allergies, or underlying health issues these must always be taken into account.

For instance if you are a diabetic it may not be wise to eat white rice, bananas or oatmeal as these foods can raise blood sugar levels. If you are diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


R's Rue said...

Thank you

Sandra Cox said...

This was fascinating, Jan. I didn't know almonds and walnuts contained melatonin.
Great post.

JFM said...

Another wonderfully informative post Jan...thank you ☕

CJ Kennedy said...

Thanks for the reminder about chamomile tea. I know I have some in one of the tea caddies.

Catarina said...

I eat/drink all of the above except passionflower tea and tart cherry juice. I will be going to the supermarket later on and will look for them.

eileeninmd said...


Thanks for sharing the list of foods. I have tried the chamomile tea.
Enjoy your day, have a great new week!

Christine said...

Interesting list!

Carla from The River said...

I always have a cup of tea before bed.

Elephant's Child said...

Despite eating a number of these foods regularly I struggle with sleep. A three hour unbroken stretch is almost unheard of. There is a reason why so many cultures have used sleep deprivation as torture. It is.
I hope you always sleep well.

Kay said...

I really struggle to get enough sleep. It’s usually between 5-7. Sigh... I shall have to look into chamomile tea. I do eat almonds and I take melatonin.

A Brit in Tennessee said...

Thank you for sharing this list, I find I am already partaking of several of your suggestions, but going to have a little look-see as to how many others I can add.
Hope you are well and staying safe !

Tom said...

...I try not to drink much before bed.

Judy at GoldCountryCottage said...

Thanks for the advice, Jan. It is important to get a good night's sleep but it isn't always an easy thing to do. Every two out of three nights are really good for me but that one night, I will go right to sleep then wake in the middle and can't go back to sleep until it is just about time to get up. I notice milk is a good one, but was a little disappointed that ice cream wasn't on the list! Almonds sound like a good alternative..Stay well..xxoJudy

The Joy of Home with Martha Ellen said...

A good night sleep eludes me from time to time. Thanks for including foods that may help. Have a good week!

DVArtist said...

Great post. I don't have any trouble sleeping at all. However, if I have too much energy at night I do drink sleepytime tea.

Bleubeard and Elizabeth said...

I HATE Chamomile tea. I do not like the taste of it. But I love turkey, salmon, almonds, and walnuts. Interesting post, Jan.

Anonymous said...

That's very informative, thanks so much for sharing!

Snowbird said...

I learnt a lot here! Thanks

happyone said...

I don't really have trouble sleeping and I get about 7 hours a night.

This N That said...

Very informative...Fortunately, I am a good sleeper..I try not to eat before going to bed..I always appreciate your information..Good post..

Victor S E Moubarak said...

Banana Peel? Edible? I'd rather have a turkey.

God bless.

Lowcarb team member said...

Victor S E Moubarak said...
Banana Peel? Edible? I'd rather have a turkey

Hello Victor, many thanks for your comment.
Yes, turkey is a good choice but banana peels can be enjoyed ...

They can not only help prevent food waste but also supply a range of important nutrients, including fibre, potassium, and antioxidants. Banana peels can add an interesting twist to recipes like stir-fries, smoothies, and sandwiches while boosting their nutrient contents.

Of course it's still a personal choice whether or not to incorporate them within your menu plans and there is more to read here

All the best Jan

Lorrie said...

I've heard that pistachios also contain a good dose of melatonin and I sometimes eat a few before bed.

Conniecrafter said...

Funny that I am reading this just now because I just finished having some apple cider that I warmed in the microwave, since it has been getting cold in the evenings it is nice to warm up by and our farm up the road makes their own and it is the best tasting I have ever had, no preservatives and junk in it like the kind you buy in the store

My name is Erika. said...

I didn't know about tart cherry juice and sleep. I knew it was very healthy for you but who knew it also helped you sleep. LOve that!

Pat @ Mille Fiori Favoriti said...

We like drinking herbal teas like camomille after dinner. Happily, I'm a good sleeper.

peppylady (Dora) said...

I didn't know about some nuts and such have meltonin

Margaret D said...

Good ideas there for those that have the problem.
I drink tea or water just before bed, eat dinner which is usually a heavy meal and I sleep lucky I am.

Victor S E Moubarak said...

Learnt something new about banana peel. Thanx.

God bless.

linda said...

I go through phases where I don't sleep properly for weeks sometimes I'm awake all night, I have tried all sorts but nothing seems to make a difference, when I'm in the insomnia phase again I shall try out the suggestions I haven't yet tried. Thank you! x

David M. Gascoigne, said...

I am quite sure that the older I get the more difficult it becomes to get a good night's sleep. And I suspect that I am not unique in this. An afternoon nap helps!

Pam said...

Should have had some of these last night since lack of sleep was an issue.....I know that if I had had turkey I might have fallen right off to sleep.

Creations By Cindy said...

Thanks you for the list. I may need to try and few of these tips for sure. Hugs and blessings, Cindy

Francisco Manuel Carrajola Oliveira said...

Dicas muito uteis e interessantes.
Um abraço e continuação de uma boa semana.

Dedais de Francisco e Idalisa
O prazer dos livros

Nadezda said...

I love fat fish, Chamomile Tea na turkey, Jan
So your advice are very useful, thank you!

PerthDailyPhoto said...

Getting a good night's sleep has always been a problem for me Jan, I didn't realise that Kiwi fruit was good at night, I really enjoy them.. anyhow it's bedtime here in Perth so I think I might pour myself a glass of milk ☺️

Divers and Sundry said...

Perfect! I'll bookmark this. Thanks :)

Linda said...

Lots of new information! Thansk. I do best if I don't eat within hours of between except for a single little quinoa cookie to stave off hunger.

baili said...

this great and informative read as always dear Jan !

i am person with less fondness for sleep since beginning ,i hardly sleep for six hours ,more sleep makes me feel lazy i don't know why

milk yes that is we prefer before sleep as my parents did during their life

Rose said...

I for sure need to change my sleep habits...I seldom get even 5 hours of uninterrupted sleep.

Phil Slade said...

Good information as usual guys. I have found that banana works for me. Other things include ouzo or Grouse.

Martha said...

Very informative post! I enjoy chamomile tea from time to time. I find it really relaxes me.

DanYel Williams said...

I found such a lot of great options from this.