Night sleep is a necessary period of rest that helps your body replenish. It even helps clean the brain, as a research has said.
However, not everyone gets a good night sleep and this could be linked to the food they take before bedtime.
According to studies, intake of certain food substances has a significant association with sleep quality.
If you desire a great night’s sleep, you should consider the kind of snack or food you eat, especially in the evening.
One of the very food component to avoid if you need a good sleep is caffeine.
Really, caffeine stimulant keeps you awake. It is found in coffee and some teas.
Before we look at night sleep stimulating foods, we would also love to state that foods with processed sugar are a no-no.
The processed sugar in such foods can cause energy levels to rise and fall rapidly.
A 2019 study says: “Longer sleep has been found to be linked to increased consumption of selenium which is amply present in wholegrains, while a shorter sleeping duration has been linked with more lutein or zeaxanthin, such as found in green leafy vegetables” (1) .
These foods would boost your chances of getting a good sleep. However effort must be made to eat few hours before bedtime.
1. Complex Carbohydrates – Whole Grain Foods
One of the very things that aid good sleep is when you have some food in your system that digests gradually.
Foods like whole wheat bread, banana, fonio and other swallow that you love to eat in the evening are great. They are good because they propel a good sleep.
However, it is very advisable that you eat them early and give few hours for them to begin to digest before you go to bed.
Among this list also is banana which is rich in potassium. Potassium could prevent muscle cramp during sleep and help you relax better.
Most complex carbohydrates are also rich in magnesium.
Magnesium works as a natural muscle relaxant by binding to gamma-aminobutyric acid (GABA) receptors.
It also guides the sleep-wake cycles in our body by regulating melatonin.
2. Soybeans
The 2019 study highlights that most of these foods affects the brain transmitter serotonin, which helps regulate the body’s sleep-wake cycle and internal clock.
According to the study, soybeans help you get a good night sleep. They have the strongest association with sleep quality.
Isoflavones, a class of phytoestrogens found in soya beans, is similar to human estrogen.
Estrogen modulates sleep duration and quality and it is believed that isoflavones benefit sleep in a similar way.
Tryptophan and complex carbohydrates which influence serotonin production are also constituents of soybeans.
3. Celery And Other Leafy Greens
One of the very things that must stay calm while you sleep is your stomach.
Celery and other leafy greens may help to alleviate acid reflux, and they are also good sources of potassium.
A good blend of protein and complex carbohydrates in hummus will keep you feeling full with stabilised blood sugar levels throughout the night.
Leafy greens contain micronutrients that may also influence sleep.
Some of these components are tryptophan, potassium, magnesium, fiber, iron, calcium, vitamin C, lutein and zeaxanthin, choline, complex carbs, and beta carotene.
4. Popcorn
Often made from a special small grains of maize and it is a great snack for the evening.
Experts recommend 3 cups per serving.
You may also love our article on: A Good Night’s Sleep Can ‘Clean’ Your Brain – Research
However, it is important that you use cheese and not butter in making the popcorn.
Cheese contains tryptophan, are great for sleep when paired with carbohydrates like popcorn.
5. Greek Yoghurt Can Aid Good Night Sleep
Calcium is another compound that is great for sleep.
Calcium, potassium and magnesium, are in Greek yogurt and they are important minerals for electrolyte balance.
They help the body muscles and organs function smoothly while you sleep.
Also, Greek yoghurt contains probiotics which improve gut health.
Bottom Line
Being deliberate about what you eat in the evening and when you eat is important.
It is also important to ensure that you exercise often and remove every worry from your mind. Worry could affect your gut and also scuttle your sleep.
Kindly share this article with your friends and loved ones to help them know what to do to get a good night sleep.
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