You can fall asleep, stay asleep, and enjoy a quiet night with the aid of a fruit snack before bed. Just watch out for items high in sugar or fat, which can cause indigestion, in the snack.
Tart cherries and tart cherry juice are full of melatonin, which is produced naturally and helps people fall asleep. They can be consumed whole or added to yogurt, porridge, or a protein smoothie.
Bananas
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You might not be aware of it, but some fruits, like bananas, might improve your sleep. Many people now know about this fruit's ability to promote sleep thanks to a popular TikTok hack.
Bananas are a popular addition to smoothies and on-the-go breakfast foods because they are high in nutrients that promote sleep. They are a good source of potassium, which can aid in reducing tension and encouraging sound sleep. Additionally, they contain a lot of vitamin B6, which aids in the transformation of the amino acid tryptophan into serotonin, a chemical precursor to melatonin.
Additionally, according to the USDA, a medium banana has 422 mg of potassium, or 10% of the recommended intake based on a diet of 2,000 calories. If you take blood pressure medicine or are salt-sensitive, eating foods high in potassium is extremely important. Although it's frequently disregarded, this nutrient is essential for your health and wellbeing. For improved sleep, try incorporating a banana into your bedtime routine. As an alternative that will also aid in promoting sleep, choose Kiwi. Adults who ate two kiwis an hour before bedtime fell asleep more quickly than those who didn't, according to a four-week study.
Almonds
The well-known nuts are another excellent source of melatonin and magnesium, both of which aid in sleep. Tryptophan, which promotes the formation of relaxing brain chemicals, is also present in a 1-ounce dosage, providing an additional 77 milligrams of this crucial mineral. The snack has a lot of protein, which helps relax muscles and maintain a stable blood sugar level while you sleep. Take as is or blend into a smoothie.
According to Keeney, pineapple is another fruit that promotes sleep since it increases melatonin levels and aids digestion. This is mostly attributable to the enzyme bromelain, which is also used to treat digestive disorders like constipation and IBS.
Milk is a great source of calcium, vitamin D, tryptophan, and two other substances that help with sleep. You can warm up a glass of milk to enjoy as a calming drink before bed. If you want even more sleep-inducing potency, add a few nuts or some dried fruit. The high calorie content of nuts, however, should be avoided right before bed.
Honey
A warm glass of milk with a spoonful of honey has long been recommended by traditional healers in China and Europe for a restful night's sleep. Melatonin is a hormone that can be stimulated by honey and is believed to aid in sleep. According to one study, taking honey before bed can relieve upper respiratory infections and lessen nighttime coughing.
Because they are high in potassium and magnesium, which both help calm overworked muscles, bananas are nature's sedative. They also include tryptophan, which naturally facilitates the increase of serotonin and melatonin production in the brain. Consume it whole or blend it into a smoothie to induce sleep.
If you don't have a banana on hand, grab some unsalted almonds or seeds instead. They contain a lot of magnesium and the amino acid tryptophan, which promotes the generation of melatonin. The body transitions from an alert adrenaline state to sleep and digest mode thanks to nuts, which also help to balance blood sugar levels. But be careful not to graze on meals heavy in sodium because too much salt can make it difficult to fall asleep.
Lemon
Lemons contain a lot of vitamin C, which may help with sleep. Additionally, it can prevent indigestion. However, ingesting too much lemon juice or doing so on an empty stomach may cause you to experience acid reflux and heartburn at night, keeping you awake. (1)
Consider consuming a cup of warm lemon-ginger tea before bed for improved sleep. The digestive-aiding citrus limon and the calming ginger (Zingiber officinale) are both abundant in this calming elixir. (2)
Shapiro approves of pineapple because of its potent melatonin-boosting abilities. The enzyme bromelain, which is present in this tropical treat, is thought to boost melatonin levels by up to 266 percent. Additionally, pineapple may help with nighttime stomachaches. Drinking water is crucial at all times, but it's especially crucial before bed since it will keep you hydrated and support healthy body functioning. Drinking anything before bed can result in impulses to use the restroom in the middle of the night.
