Getting good sleep is incredibly important for your overall health.
It may reduce your risk of developing certain chronic illnesses, keep your brain and digestion healthy and boost your immune system .
It’s generally recommended to get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough (4Trusted Source, 5Trusted Source).
There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods have sleep-promoting properties (6Trusted Source).
Here are the 3 best foods you can eat before bed to enhance your sleep quality.
Almonds are a type of tree nut with many health benefits.
They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin.
Also, eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their content of healthy monounsaturated fat, fiber and antioxidants.
It has been claimed that almonds may also help boost sleep quality.
This is because almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin (10Trusted Source).
Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia.
Magnesium’s role in promoting sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep.
Yet despite this, research on almonds and sleep is sparse.
One study examined the effects of feeding rats 400 mg of almond extract. It found that the rats slept longer and more deeply than they did without consuming almond extract.
The potential sleep-promoting effects of almonds are promising, but more extensive human studies are needed.
If you want to eat almonds before bed to determine if they impact your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be adequate.
Turkey is delicious and nutritious.
It is high in protein, providing 4 grams per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite.
Additionally, turkey is a good source of a few vitamins and minerals. A 1-ounce (28-gram) serving contains 5% of your daily needs for riboflavin, 5% for phosphorus and 9% for selenium.
Many people claim turkey is a great food to eat before bed due to its ability to promote sleepiness, although no studies have examined its role in sleep, specifically.
However, turkey does have a few properties that explain why some people may become tired after eating it. Most notably, it contains the amino acid tryptophan, which increases the production of the sleep-regulating hormone melatonin.
The protein in turkey may also contribute to its ability to promote tiredness. There is evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night.
More research is necessary to confirm turkey’s potential role in improving sleep.
However, eating some turkey before bed may be worth trying, especially if you have trouble falling asleep.
3. Chamomile Tea
Chamomile tea is a popular herbal tea that may offer a variety of health benefits.
It is well known for its content of flavones, a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease.
There is also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality.
Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
One study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime wakening, compared to those who did not consume the extract.
Another study found that women who drank chamomile tea for two weeks reported improved sleep quality, compared to non-tea drinkers.
Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems.
Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.