Today’s Solutions: January 19, 2022

Warm milk is a class pre-bedtime sleep aid, but it turns out there are lots of sleep-inducing foods to choose from for a late-night snack. Here are nine foods and drinks to enjoy before bed for a restful slumber. 

  1. Almonds. These nuts are not only high in riboflavin, phosphorus, and reduce the risks of chronic disease, they also are high in magnesium which promotes good sleep. Magnesium reduces inflammation and the stress hormone cortisol for better rest. 
  2. Turkey. This Thanksgiving classic contains the amino acid tryptophan, which increases the production of melatonin and is high in protein which has been linked to deeper sleep. 
  3. Chamomile tea. This health-boosting beverage has antioxidants that reduce inflammation. It is widely used for overall health benefits, but for sleep specifically, it contains apigenin which binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. 
  4. Kiwi. This green fruit is high in antioxidants and serotonin. It also has digestive benefits for a calmer stomach throughout the night. 
  5. Tart cherry juice. This juice is rich in potassium and antioxidants as well as high levels of melatonin to combat insomnia. 
  6. Fatty fish. A great source of omega-3 fatty acids and vitamin D, one study showed that men who ate 10.5 ounces (300 grams) of Atlantic salmon three times a week for 6 months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork.
  7. Walnuts. These nuts provide 19 vitamins and minerals, boost heart health, and their high melatonin levels will help you doze off more quickly. 
  8. Passionflower tea. This herbal drink has the calming antioxidant apigenin and could help you wind down before bed. 
  9. White rice. Although lower in fiber, nutrients, and antioxidants than brown rice, it does have a high glycemic index which has been linked to better sleep when consumed an hour before bed. In one study, higher rice intake was associated with better sleep than bread or noodles. 

If you’re looking for more sleep solutions, check out our other recent article about rejuvenating “caff-naps.” 

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