6 Bedtime Snacks You Can Eat For Optimal Health And Function
Image: Shutterstock
According to some very alarming statistics, India ranks 4th among the top 5 countries with the worst average sleeping time all over the world (1)! On an average, Indians manage to snag just about 6 hours 20 minutes of snooze time each night, which is a far cry from the ideal of around to 7 to 9 hours (2).
Sleep is now a luxury and multiple factors have contributed to this wide-eyed pandemic. Round the clock stressful jobs are probably the worst culprit behind lack of sleep, but there are other things to blame too. Like the use of gadgets, for example. Or eating foods that prevent sleep just before bedtime.
To fix your sleep problems and to prevent issues that stem from lack of sleep, such as a low sex drive, poor memory, concentration issues, fatigue, depression, and more, you should change your diet (3). So, here are 6 bedtime foods you should have to ensure both optimal health and quality sleep:
1. Almonds
As per a study published in the Journal of Research in Medical Sciences, magnesium-rich foods are the perfect bedtime snack as they contain substances that help fight insomnia and regulate your sleep cycle (4). Almonds are quite rich in magnesium – 30g can help you meet 19% of your daily magnesium requirements! Additionally, magnesium has multiple benefits for your body including improved sleep and better bone and heart health among others (5). Add them to a glass of milk and you’ve got yourself a healthy drink!
2. Chamomile Tea
If you like to sip on something before hitting the sack, you should try chamomile tea. This herbal tea contains a flavonoid known as apigenin, which helps promote sleep. A study that was reported in BioMed Central backs this claim, stating that participants who had chamomile tea had improved sleep time (6). According to the research, the group of participants who were given chamomile tea got to snooze-land 15 minutes sooner as compared to the group who was given a placebo.
3. Kiwi
Mediators of Inflammation reports that sleep quality can be affected due to oxidative stress, lack of antioxidants in the body, and inflammation (7), (8). However, researchers found that this can be fixed with the help of a kiwi diet, which constitutes having 2 kiwis before bed each night as per data from the US National Health and Nutrition Examination Survey (9). This can be attributed to the fact that kiwis are rich in vitamin C and serotonin, both of which help in the regulation of one’s sleep cycle. Other health benefits of kiwi include improved immune function and better digestion (10).
4. Tart Cherry Juice
Tart cherry juice is brimming with several nutrients. A glass of cherry juice helps you meet up to 37% of your daily vitamin A requirements and 9% of manganese and vitamin C each (11). In addition to meeting your nutritional requirements, tart cherry juice can also help increase your sleep time by up to 85 minutes each night if you have 2 glasses of it before bed (12). Besides, Sports Medicine states that tart cherry juice contains melatonin, which helps reduce the symptoms of insomnia significantly (13). There are other benefits to this red juice as well, such as increased strength and improved brain health (14).
5. Walnuts
One of the most nutrient-rich nuts on the planet, walnuts pack in more than 19 minerals and vitamins in their tiny shells (15). Additionally, you can get 2g of fiber from just 30g of walnuts. However, apart from being rich in nutrients such as manganese, magnesium, phosphorus and copper, walnuts also help in the regulation of your sleep hormones. If you want to increase the levels of melatonin (aka. the sleep-promoting hormone) in your body, you should have walnuts as they aid in the former’s production process (16). Besides, the fatty acids in walnuts also help in the increase of serotonin in your body, which further promotes sleep. Moreover, this brain-shaped nut is good for your brain and heart health (17)!
6. White Rice
Though not technically a snack as much as a meal, a dinner of white rice can do wonders for your sleep! Research states that foods that have a high glycemic index like white rice, for example, should be had 1 hour before you hit the bed as they can improve your sleep (18). In a study conducted among 1,848 people with an age group of 18 to 60 years, it was proven that people who had rice witnessed longer sleep hours as compared to those who had bread or noodles (19). White rice also prevents tooth decay, promotes appetite, and helps in muscle growth.
Eating right before bed not only enhances your slumber but also ensures that your body functions properly throughout the next day. So, make sure you pick one of these foods to eat before bed.
Community Experiences
Join the conversation and become a part of our vibrant community! Share your stories, experiences, and insights to connect with like-minded individuals.
