Sometimes a midnight snack is just the thing you need for a good night’s sleep.
But before you indulge, check out our list of bedtime do’s and don’ts.
#6 – DO – Milky Drinks
Drinks containing dairy make for a relaxing bedtime snack thanks to the melatonin-inducing amino acids found in milk.
Just make sure to avoid any caffeinated tea or coffee-based drinks. Most doctors recommend eliminating caffeine consumption four to six hours before bed.
Instead, try this tasty antioxidant rich turmeric latte.
#5 – DO – Magnesium Rich Edibles
Magnesium is a mineral that helps regulate the body’s sleep-wake cycle. According to the World Health Organization, less than 60 percent of adults in the United States are eating enough magnesium-rich foods.
Not sure if you’re consuming enough? Here are the top 10 magnesium-rich foods:
- Spinach
- Swiss chard
- Dark Chocolate
- Pumpkin seeds
- Almonds
- Black beans
- Avocados
- Figs
- Yogurt
- Bananas
#4 – DON’T – Processed Treats
We all crave junk food and while it’s okay to indulge from time to time, loading yourself up with high-fat, high sugar foods can be detrimental to your slumber.
Not only can processed foods up the ante for those who suffer from heartburn and indigestion, but they can also leave you feeling icky the next morning.
The next time you’re craving chips or something sugary, reach for some home-cooked popcorn with olive oil or some naturally sweet dried fruit.
Your cravings will be satisfied and your body will thank you.
#3 – DO – Try Passionflower
According to the University of Maryland Medical Center, passionflower increases levels of a chemical called gamma aminobutyric acid (GABA) in the brain. GABA lowers the activity of some brain cells, making you feel more relaxed.
Many brands offer herbal tea blends with herbs that aid in relaxation and sleep but the effects of passionflower tend to be milder.
#2 – DO – Eat Complex Carbs
We all crave something sweet right before bed from time to time but reaching for simple carbs can be super detrimental to your waistline.
Instead, try incorporating complex carbs like whole grains and beans into your diet.
Not only are they easier on your frame but they can also help to synthesize serotonin, a precursor to melatonin.
#1 – DO – Try Sleep-Inducing Seafood
Can’t sleep? Look to the water! Not only does it create an incredibly soothing soundtrack, but the ocean also provides us with plenty of seafood that’s loaded with amino acids and minerals that can help us achieve a better sleep.
Move over Turkey! Shrimp and lobster also contain tryptophan. Tryptophan helps increase serotonin which in turn works to induce sleep. Halibut and salmon are rich in magnesium.
As noted above, magnesium helps regulate the wake-sleep cycle. Tuna contains high levels of vitamin B6 which helps your body produce melatonin.
To reap the benefits of these seafood dishes, they should be consumed one to two hours before bed.
