Getting a good night's sleep is very important to your health. 7-8 hours of sleep every night can help reduce your risk of chronic illnesses, keep your brain healthy and alert, and boost your immune system.
Our recent blog spoke towards the 8 Worst Foods to Eat Before Bed - pre-snooze snacks that you should avoid for their after-effects. Alternatively, reach for one of these sleep-inducing foods one-hour before bed to enhance your sleep quality.
A Handful of Almonds
Almonds are an excellent source of magnesium, which has been shown to improve sleep quality through its anti-inflammatory properties. They also contain high calcium levels, which help the brain convert tryptophan into melatonin.
Similar to almonds, spinach is a great source of magnesium and calcium, which help regulate your sleep cycle. Other leafy greens, such as kale and chard, are also good substitutes.
A 2011 study found that tart cherry juice is a wonderful sleep aid. Adults who drank two glasses slept approximately 39 minutes longer than usual. That's because cherries contain high levels of melatonin and naturally induce sleep.
Keto tip: keep these at bay unless you have macros to spare!
Fish (If Not Vegan)
Salmon, tuna, mackerel and trout all have high contents of vitamin D and omega-3. The combination of the two enhance sleep quality and have been shown to increase the production of serotonin, a sleep-promoting brain chemical. A few ounces of fish before bed will help you fall asleep faster and sleep more soundly.
Many herbal teas offer sedative effects through flavones, flavonoids, and resins. Chamomile tea is well known for its flavones content, antioxidants that reduce inflammation and anxiety.
Passionfruit tea is another alternative that produces a calming effect and promotes sleep.
Take note: not all foods are good to eat before bed. Some might even keep you up all night. Read the 8 Worst Foods to Eat Before Bed.