BEST FOOD BEFORE BEDTIME

  

Foods like kiwi, cherries, milk, fatty fish, nuts, and rice have been found to aid in relaxation and sleep. Avoiding caffeine, alcohol, and heavy meals before bedtime is essential for maintaining healthy sleep patterns.

 Milk, turmeric, and ginger each contain compounds that may improve sleep quality through a few different mechanisms. Golden milk is a calming drink that combines all three.

 According to the National sleep foundation, tryptophan plays a key role in helping your body produce seratonin, which can reduce anxiety. If your mind is racing when it's on your pillow instead of dreaming, the tryptophan in milk can help your body release serotonin, allowing your mind to relax and slip into sleep.

 Dairy foods are a best bet. Try a glass of milk or a small tub of yoghurt. Both are a rich source of tryptophan, an amino acid required to produce melatonin, a compound that promotes sleep. Wholegrains – try a piece of toast, plain popcorn, small muesli bar or serve of cereal. These are rich sources of dietary fibre

 Bananas are one of the best bedtime snacks when it comes to boosting sleep. They are also packed with potassium and other nutrients that are great for staying healthy. Along with regulating your sleep-wake cycle, eating bananas can alleviate muscle cramps, anxiety, and stress.

 A bowl of whole grain cereal with low-fat milk is a great option. You may also want to snack on foods that contain substances known to promote sleep, such as magnesium and tryptophan. Turkey, soy beans and pumpkin seeds are high in tryptophan, and dark leafy greens and avocado are high in magnesium.

 Experts recommend waiting at least three hours after you've eaten to go to bed. This allows your body time to digest your food so you're not up at night with an upset stomach, indigestion, or acid reflux. And it helps you stay asleep.