Foods that help you sleep:
Cherries
Cherries naturally contain the chemical melatonin, which is responsible for configuring our 'internal clock'. A study has found that adults who suffer from insomnia and drank cherry juice before bed reported a marked improvement in the quality and length of their sleep.
Jasmine Rice
Although rice has a high glycemic value, it is digested by the body at a slow rate, and slowly releases glucose into the bloodstream. This prevents a sugar spike that can destroy your sleep. Researchers have found that eating rice a few hours before going to bed lowered the amount of time it takes to fall asleep by half.
Enriched Cereals
As a rule, carbs are a pretty good food option before going to sleep, but a box of cookies isn't recommended. Instead, try a bowl of cereal with complex carbohydrates. If you make a habit of eating cereal with milk, you're twice as likely to get to sleep, because milk is also considered to promote quality sleep. Quinoa, buckwheat, and barley are also recommended carbs to eat before bed.
Bananas
Bananas are rich in magnesium and potassium, minerals known to be muscle relaxants. They are also a good source of carbs, which also promote a better quality of sleep. Eating a banana before bed will also help you reap other healthy advantages, such as helping your heart and blood vessels, as well as your cognitive functioning.
Turkey
Turkey meat contains an essential amino acid called tryptophan, which is one of the most powerful materials your body uses to get you to sleep. That's why you always feel like napping after eating a good amount of turkey.
Sweet Potato
Similar to banana, sweet potato also contains carbs combined with potassium that relaxes your muscles. Sweet potatoes also contain carotenoids and powerful antioxidants that promote general health.
Valerian Root Tea
The root of the valerian plant has been proven, by several studies, to promote high-quality sleep, reducing the length of time it takes to fall asleep. You can drink the mixture with chamomile, a plant known to relax the body as well.
Important: Drink chamomile or valerian root tea, without caffeine.
Foods you should avoid before sleep:
Hamburger
The large amount of fat found in hamburgers is a known 'sleep killer'. The fat encourages the stomach to pump more acid out, which can cause heartburn. Of course, the heartburn is what most likely gets in the way of falling asleep. Furthermore, the stomach needs to work extra hours to digest this heavy meal, which will also harm the quality of your sleep.
Alcohol
Although it may put us to sleep faster, all types of alcohol go through a fast metabolic process in our digestive system, causing us to wake up several times during the night, even if we don't remember it the next day. A study has found that women who drank alcohol before going to sleep were up 15 minutes more (in little mini-breaks) in the middle of the night, as well as sleeping 20 minutes less than average. That may not sound like a lot, but the study found that the quality of the sleep is damaged. In addition, alcohol may result in snoring, causing disruptions in your sleep as well as your spouse's.
Coffee
I bet you knew this one already. Coffee is meant to wake us up in the morning. It doesn't actually make us more alert, it works as an antagonist to sleep hormones. Of course, it is one of the worst things you can put in your body in the hours before you go to bed. Furthermore, people have radically different reactions to caffeine, and so the length of time you should keep between drinking coffee and going to sleep may change from person to person.
Chocolate
Other than the vast amounts of sugar, causing your blood sugar levels to spike, chocolate also contains caffeine and is considered to be a food that keeps you awake. Chocolate also contains a substance called theobromine, which can elevate the heart rate and interfere with our sleep.
Spice is not nice
Any spicy food will detract from the quality of our sleep. A recent Australian study found that men who consumed Tabasco sauce or mustard before bed had trouble falling asleep. They also reported experiencing a low quality of sleep. Hot food can also cause heartburn, which, as previously explained, is terrible for a good night's sleep.
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