As you prepare to go to sleep, consider some of the best balanced and basic foods that are good for your health.
Before going to sleep, you can eat healthy foods such as an apple, kiwi fruit, a handful of almonds or walnuts, papaya slices, carrots, garbanzos, sprouted grain bread with a tablespoon of raw nutbutter, and a small amount of jasmine.
How about an almond tea latte instead? You simply steep a decaf tea bag in 8 ounces of almond milk that has been almost boiled. Add a pinch of cinnamon and stevia for sweetness.
Sanders suggests that your last meal be 3 hours or less before going to bed. Shapiro says that the metabolism can drop by up to 35% during deep sleep.
Nutritionists suggest that you can try to eat smaller meals earlier in the day if you tend to eat large meals close to bedtime. They suggest that establishing a routine can drastically reduce nighttime eating. For overall health, hormone production and weight management, they suggest the following formula:
7 a.m.: Wake up
Breakfast is served at 8 a.m.
12 p.m. Lunch
3 p.m. – Snack
7 p.m. Dinner
9 p.m. – Nutrient-dense snack (if required)
Many people reduce their calorie intake during the day, because they’re busy or preoccupied with something else. However, this can lead to you being hungry at night. You should eat frequently throughout the day, and have a balanced meal at night. Eat your heaviest meals three hours before to avoid indigestion or discomfort.
What are your favorite healthy foods before bed?
Chicken Noodle Soup
The ultimate comfort food has always been chicken noodle broth. The nervous system can be slowed down by comforting foods. This gives the body a feeling of security. Make your own, as many of the ones you can buy in stores are too salty and will keep you awake.
Sweet Potato
You can also boil them instead of French-frying! You will sleep better. Lisa Mastela, a registered dietitian says that sweet potatoes are rich in vitamin B6, and they improve mood. You can relax and sleep better after eating sweet potatoes.
White Rice
It is proven that eating warm white rice just before going to bed will help you fall asleep faster. Carbohydrates are high in white rice and promotes fullness and restfulness. The high glycemic index of white rice is also thought to reduce the time needed to fall asleep. Only a cup is needed!
Fatty Fish
A small serving of fatty fish before going to bed will help you get a good sleep. Sardines, salmon, herring and other fatty fish are rich in omega-3 fatty acid and vitamin D. This is important for sleep regulation.
Fruits like Kiwis, Cherries, etc.
Kiwis also contain serotonin, a familiar hormone. They are rich in antioxidants and carotenoids. Kiwis are rich in folate and can help with sleep issues. According to a study published in the European Journal of Nutrition, people who drink an ounce of cherries juice every day report sleeping better and longer than those who don’t.
What you eat can make your dreams come true
Many people swear by a warm glass of milk laced two teaspoons honey as a nightcap. One person wrote, “I was searching for something to help sleep at night and I found an old recipe. Take half a teaspoon of marjoram into one cup of warm milk before bedtime.”
So simple!