Getting good sleep is incredibly important for your overall health especially in the time of Corona Virus. It’s generally recommended to get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough. There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods have sleep-promoting properties. Here are the 13 best foods you can eat before bed to enhance your sleep quality.

1 White Rice

White rice may be beneficial to eat before bed due to its high glycemic index, which may promote better sleep.

2 Oatmeal

Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.

3 Passionflower Tea

Passionflower tea may influence sleep due to its content of the antioxidant apigenin, as well as its ability to increase GABA production.

4 Walnuts

Walnuts have a few properties that may promote better sleep, including their content of melatonin and healthy fats.

5 Fatty Fish

Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.

6 Tart Cherry Juice

Due to its content of the sleep-promoting hormone melatonin, tart cherry juice may help induce a good night’s sleep.

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7 Kiwi

Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

8 Cottage cheese

Contains a significant amount of casein, which is a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed.

9 Chamomile Tea

Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.

10 Turkey

Turkey may be a great food to eat before bed due to its high content of protein and tryptophan, both of which may induce tiredness.

11 Bananas

contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep.

12 Almonds

Almonds are a source of melatonin and the sleep-promoting mineral magnesium, two properties that make them a great food to eat before bed.

13 Milk

Another known source of tryptophan, milk has been shown to improve sleep in the elderly, especially when taken along with melatonin and paired with exercise.

What is your sleep routine?

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