sleep better

A good night’s sleep is all that you need after a long day. In addition, it rejuvenates you to face the challenges life throws at you with renewed energy. In today’s fast paced world, many individuals suffer from stress induced or nutrient deficiency induced insomnia, another reason you’re counting sheep every night might be because of what you ate before you hit the sheets.

That’s right. What you choose to snack on before bedtime can play a big role in how well you hit the hay. If you can’t sleep and can’t figure out why, look no farther than some of the following sneaky foods that help you sleep better every night. On the other hand, eating one of the best foods before bed may help you ease into dream-land. And when you’re getting the right amount of rest, you’ll be able to make the right nutritional decisions the next day, like trying one of these….

Sleep Better – Best Foods To Eat Before Bedtime

A Glass OF Milk

Ahh, this age-old tradition of having milk before bed actually works. We’ve all heard that a glass of milk can promote sleep and now it has been shown that any dairy product can actually help you rest well at night.

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Between acting as a muscle relaxant and a great source of carbohydrates, bananas are one of the best option as far as late night snacks (and a good night’s sleep) are concerned. As an excellent source of both potassium and magnesium, bananas can put your body into a sleepy state and the tryptophan present acts as the precursor to calming and sleep-regulating hormones serotonin and melatonin.

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Passion Fruit

This wonder fruit is your best bet if you’re in need of some serious shuteye. The fruit contains somniferum, which has sleep-inducing properties. Though, not readily available, experts recommend eating the fruit as is, or try it as a juice or tea.


A low-sugar cereal paired with skim milk is a perfect bedtime snack. Eating a combination of carbohydrates and protein enables our bodies to produce the “happy hormone” serotonin, which in turn produces melatonin that has a calming effect. Other safe nighttime snacks include cheese and crackers, cottage cheese and fruit, or oatmeal with milk for a similar soothing effect.

Cherry Juice

Studies show that tart cherry juice is a great sleep aid as cherries contain some of the highest levels of melatonin among natural foods.

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Sleep Better – Avoid These Worst Foods Before Bedtime


“Caffeine can stimulate the central nervous system several hours after consuming it,” say the experts in the field. So make sure to keep your sleep in mind when you’re thinking about the timing of that favorite cup of Coffee.

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Fatty Food

Fatty foods take longer to digest and will keep your body up working rather than relaxing. Also, they often cause bloating and indigestion that interferes with a sound night’s rest leading to a more fragmented sleep, so you wake up the next morning without feeling refreshed.

Spicy Food

Spicy foods ruin your chances of falling asleep. Spices like cayenne and Tabasco get their metabolism-boosting properties from capsaicin, which can trigger heartburn in sensitive individuals, say experts

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A late night glass of wine can help you fall asleep faster, however, it prevents your body from fully indulging in its REM (Rapid Eye Movement) cycle, which is where truly restful sleep and dreaming occurs. Research shows that drinking alcohol before hitting the bed can make you more likely to wake up throughout the night and diminishes quality of sleep.

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Too Much Food

While it is not advisable to starve yourself to bed, you also shouldn’t hit the bed completely stuffed.  When you eat a large meal before bed, your body is worked up to digest it long into the night, and so are you. The later you fall asleep, the less rest you’ll get, and you’ll wake up feeling groggy and more likely to reach for calorie-dense items.

Thus, choose your food carefully before you go to bed as it plays an important role in the sleep pattern of your body!

Sleep Better – Stay Rejuvenated!!!



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