The things that you eat and drink affect nearly every aspect of your life, including how well you’re able to sleep. Sleep, in turn, plays a massive role in your overall health and can affect everything from your weight to your mood and overall attitude toward life.
The best way to form healthy sleeping habits is to have a healthy diet and avoid or gravitate toward certain foods and drinks before you turn in for the night.
Foods and Drinks That Promote Good Sleep
Many of the best foods and drinks to partake in before going to bed are healthy and beneficial for other parts of life. In general, most of the best foods and drinks to consume before sleeping will help reduce inflammation, which occurs while you sleep.
Nuts
Nuts are full of heart-healthy fats and proteins that will help reduce inflammation as you sleep. Nuts have the added benefit of boosting your serotonin levels and balancing out your hormones, which also help with sleep. Some of the best nuts to eat before bed include:
- Walnuts
- Pistachios
- Cashews
- Peanuts
When you have the option, you should choose nuts that are lightly salted or unsalted.
Turkey and Fish
Another good option if you’re craving meat right before bed is turkey, fish, or other lean meats. Lean meats are moderately high in protein, help boost your serotonin levels, and are also easy to digest during sleep. Chicken and egg whites are also good options for lean meats and proteins that you should eat before falling asleep.
Soothing Teas
One of the best ways to get a good night’s sleep is to drink a cup of soothing tea around an hour before you plan to fall asleep. Tea takes some time to kick in, but it’s an extremely rewarding beverage when it does. For best sleeping results, you should avoid teas with caffeine and gravitate towards chamomile or passionflower teas.
Fruits
While some fruits are great for forming healthy sleep habits, you should be very selective. Kiwi, bananas, tart cherries, and tart cherry juice are some of the best fruits to eat before bed. These fruits and juices are lower in sugar than other types of fruits, such as apples and citrus fruits, and will benefit your sleep cycles rather than impair them.
Rice and Oatmeal
Rice and oatmeal are an example of just two of the best carb-based foods to eat before bed. Rice and oatmeal are readily available in most parts of the world, making them a great, basic sleep-food option. In addition to rice and oatmeal, other great carbs that benefit sleep and are healthy overall include:
- Whole grain bread
- Whole grain cereal
- Whole grain pasta
- Healthy crackers
Great Snack Options
Here are a few ideas to try if you’re looking for specific snack ideas to help you get a good night’s sleep.
- A combination of bananas with low-fat and low-sugar yogurt.
- Low-fat cottage cheese or slices of cheese.
- Smear some peanut butter on whole-grain crackers.
- A piece of whole-grain toast with low-fat butter and a cup of chamomile tea.
Foods and Drinks That are Bad for Sleep
While many foods and drinks that promote healthy sleeping habits are good for your overall health, many things that inhibit sleep are also bad for your health.
Pork and Fried Meats
While pork isn’t necessarily bad for your health, it’s very difficult to digest, so your body will be working in overdrive if you eat it before going to sleep. Fried foods and meats are also a bad option if you plan to get a good night’s sleep.
Processed Carbohydrates
Processed carbs and foods aren’t just bad for your overall health. They’re also terrible for forming healthy sleeping habits. Store-bought foods like basic kinds of pasta, bread, fast food, and other store-bought snacks and foods are heavily processed and terrible for your sleep.
Sugary Foods and Drinks
Sugary foods and drinks will raise your blood sugar levels and make it very difficult to fall asleep. Obvious foods like cake, ice cream, and candy should be avoided, but other foods like white bread and processed and refined carbs should also be avoided. It’s important to read the nutritional facts label and ingredient list on anything you eat before going to bed.
Caffeinated Drinks
The fact that caffeinated drinks like coffee, soda, tea, and energy drinks should be avoided before going to sleep should come as no surprise. Caffeine and sugar raise your adrenaline levels and cause you to feel awake and alert rather than tired and sleepy. Instead, opt for decaf coffee and teas, and don’t drink energy drinks or soda before bed.
Spicy Foods
Spicy foods are another bad option if you want to get a good night’s sleep. Spicy foods are known to cause acid reflux and indigestion, which tend to get worse when you lay down. Therefore, the worst time to eat spicy foods is at night before you plan to turn in for the night.
Best Time to Eat During the Day to Get a Good Nights Sleep
Generally, you don’t want to eat anything immediately before bed. Each of the foods and drinks that are beneficial for sleep is best when consumed at least one hour before sleep. If you decide to eat something on the bad food and drink list, you should do so at least five hours before going to bed.
Somni™
$35.95
Somni™ is a synergistic formula containing calcium and magnesium, night-time herbs and amino acids for the relief of occasional sleeplessness. Somni™ is formulated to support the overall body function of sleep for a good night’s rest.*
Key Benefits of Somni:
- Relief for Occasional Sleeplessness*
- Decreases Occasional Sleep Latency*
- Reduces Occasional Sleep Disturbances*
- Does not contain Melatonin
Restful Sleep at Last with Somni!*
Somni was created to fill the gap in what people need for a healthy night’s rest. Your body needs more than just a little shut-eye; many natural ingredients fuel the proper restoration of your mind and body. This natural supplement comes with a slew of vital ingredients, such as calcium, L-Theanine, magnesium, and various herbal extracts, your body is given the best chance for a thorough amount of sleep.*
People who take Somni can encounter a wide range of benefits pertaining to their sleep. Many people struggle with occasional sleeplessness that isn’t considered chronic but can be harmful. The ingredients in Somni have been shown to help reduce occasional sleeplessness and nightly disturbances and may also reduce occasional sleep onset latency. Finally, you likely won’t have to deal with adverse side effects such as drowsiness or feeling lethargic.*
The Importance of Minerals for Sleep
The National Sleep Foundation (NSF) reported that calcium and magnesium are both essential trace minerals to support high quality sleep in adults. Somni is comprised of a vast number of natural ingredients that will aid a healthy amount of sleep, the most important would be magnesium. An essential nutrient for over 300 different processes within the body, magnesium has been shown to work against the effects of occasional sleeplessness by helping people stay asleep longer to increase sleep efficiency. Somni contains magnesium bisglycinate, regarded to be highly bioavailable in comparison to other magnesium supplements. Magnesium bisglycinate has a variety of beneficial effects.*
The first is an improved sleep quality for people who take it. Additionally, when compared with other magnesium-based products, this ingredient has a decreased laxative effect, and reduces abdominal discomfort. In addition to magnesium, calcium deficiency has been linked with poor sleep quality. Somni contains AAACa, which many consider the absolute best calcium, found in AdvaCAL™.*
A Synergistic Blend of Relaxing Herbs to Maximize Relaxation
Herbs have powerful sleep-enhancing properties that can promote a good night’s sleep. They help the body’s natural processes before and during sleep.
Somni contains many different herbs, including chamomile, passionflower, and ashwagandha. Smaller doses of the mentioned herbs work synergistically together to support the overall body function of sleep for a good night’s rest. On its own, chamomile has displayed it can provide better quality sleep, specially among the elderly. With passion flower, it has been shown to help to increase levels of Gamma-aminobutyric acid (GABA) in the brain, which may lower brain activity, making it easier to relax and get some rest. Preliminary research on ashwagandha shows that it can help those suffering from occasional sleep disturbances and occasional stress.*
Additional Support with Amino Acids Plus Vitamin D3 to Promote Rest
Amino acids play an essential role in many physiological processes, including sleep. A key component of Somni is the amino acid, L-Theanine. At a dose of 200mg per serving, it has shown to be helpful in reducing occasional sleep latency or sleep disturbances. Its biggest benefit is that it can promote relaxation and occasional stress reduction without any adverse effects regarding drowsiness or sedation. You’ll end up with better sleep without sacrificing the energy you need throughout the day.*
Another ingredient that’s crucial yet commonly looked over is 5-HTP, which produces serotonin in the body. The serotonin is then converted into the melatonin hormone, which as mentioned above, is a vital part of sleep regulation. Melatonin levels in the body naturally rise in the evening to help promote rest and falls in the morning to get the body up on time. With proper supplementation of 5-HTP, you can easily increase natural melatonin production in the body, further aiding your sleep schedule. Vitamin D has been included as Vitamin D deficiency has been associated with occasional sleeplessness.*
Instead of worrying about how many different supplements you need to buy to help you sleep, Somni offers an all-in-one approach that’s easy to manage and delivers outstanding results.
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USBetter Sleep.
Somni sleep support helps me to sleep better through the night. I sleep for longer periods of time and wake up in the night less frequently.
United StatesSweet Dreams
I had a very good experience with this sleep supplement. It is very simple to use and fits my personal needs. I appreciate the ingredients and the quality. I highly recommend!
USQuality Sleep Support
I took them with water as usual. They began to work within about 45 minutes or so and helped with my deep sleep for refreshing within the REM of depth. A great product for anyone with a clean diet, etc. Thanks
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