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Alaska Sleep Education Center

Better Sleep: 9 Healthy Foods You Must Eat Before Bed

Posted by Guest blogger: Ella Lauren on Jan 17, 2019 3:28:00 PM

Back in days, people use to have much better health. You must have noticed your

grandparents still doing their daily chores perfectly well. If you will ask them the

secret behind their healthy physic you will know how they ate healthy and sleep

tight throughout their life.

This good habit made them strong and healthy even after ages. Hence, food

and sleep benefit your health greatly.

Sleep is very crucial for men as it helps to recover all the lost energy during

daily chores and revive the body. Today, people suffer from many sleep

problem due to their busy and hectic schedule.

More than 70% of Americans suffer from sleep problems at least once a month

while 11% of American suffers it regularly. Therefore, it is better to take early

precautions than letting it turn worse. Most of the times food that you eat has

direct effects on your sleep quality. By eating right you can get good sleep

without any discomfort or unease.

The whole point of this article is to

share the knowledge of healthy foods

which can be consume before bedtime.

So, let’s start!

What foods should you eat before bed?

Protein-rich food contains tryptophan an essential amino acid that boost up the

melatonin production within the brain’s pineal gland and signals the body to

rest and sleep. Tryptophan can’t be made by the body but it can only be taken

through food. Also, carbohydrates are a big supporter of tryptophan. Moreover,

any food that is a good source of melatonin or serotonin boost your good night sleep.

There are plenty of foods that are good for a good night sleep. Some of the most

helpful foods are given in here.

Healthy food to eat before the bedtime

1.Fish - There are plenty of fish options in the market but for better sleep,

you need fishes that are high in protein such as salmon, tuna, and halibut.

These fish are a great source of tryptophan enhancing your sleep. Thus,

a plate of Salmon or Tuna before the bedtime is easy to digest and great for your

sleep.

2. Nuts – All type of nuts are a great source of heart-healthy fats. Walnuts
and almond are among the best in this group as they have high melatonin
which controls the sleep/wake cycle of your body. They also increase the
blood levels of the hormones which helps you to have sound sleep through
the night.  
 
3.Cottage Cheese Cottage cheese
is filed with high lean protein. Also, It
has a good amount of amino acid that
increases the serotonin level with the body.
The serotonin is a brain chemical which
treats in insomnia cases too. Moreover, you can club this amazing food with
berries to make it more tasty and healthy.
 
4. A Healthy Dose Of Bedtime Tea – Many older people have rituals
of having bedtime tea. Indeed this is the good sleeping dose for restful
and better sleep. Chamomile, ginger, peppermint or passion fruit tea are
great pre-bed tea choices as they relax your body muscles and induces a mild
sedative effect. Consume tea at least an hour before bed for peaceful sleep.
 
5.Milk – It has been proved scientifically that melatonin milk content
and tryptophan results in good night sleep. Moreover, the connections might
be psychological due to childhood routine of warm milk before bed. A glass
of warm milk or hot tea gives you the perfect soothing time before going to
sleep which helps you sleep faster.
 
6.Fruits with Melatonin – Although all
type of fruits is good for your health. A few
specific types have a major contribution in
helping you get good sleep. For instance,
tart cherries, bananas, pineapple, oranges,
berries, and kiwi are a good source of
natural sleep enhancing hormones. If you
like fruit add these to your favorite
fruit list. Eat them before bed to sleep faster.
 
7. Salads One of the healthiest addition to this list is salads. You can have
a pre-bed food such salad filled with lettuce, berries, cottage cheese, and honey
are delicious and extremely healthy. Besides, lettuce is filled with lactucarium
which has sedative properties. It soothes the body and helps it to get
relaxing sleep for the night. Moreover, leafy vegetables such as kale,
spinach, and mustard greens are great sources of calcium to add in your salads.
 
8. Chickpeas – One of the primary ingredient found in hummus is a
superior source of tryptophan. It tastes amazing and has some really wonderful
effects on your sleep. Hummus is easy to digest and produces melatonin with its
amino acid ingestion in the body. So, if you are craving something delicious and
healthy for your hunger before the bed, get yourself a nice plate of hummus dish
instead of unhealthy snacks.
 
9.Honey – Honey is the natural
sweetener to help you get sweet sleep. It
actually helps transfer the good amino
acid tryptophan to the brain without
quashing your insulin level. So, it becomes
an incredible carbohydrate choice for you.
Moreover, you should avoid carbohydrates
with a high glycemic index at night as it raises the insulin levels in the blood.

 

Sum Up

Your health is the real wealth. You must make sure you do everything to help

your body stay at its best. Good food and good sleep are the key factors that

will always keep you away from the dangerous diseases. Sleep easily gets

hampered with little changes or unbalanced diet.

Therefore, it is mandatory to give an additional attention to your eating habits

especially before bedtime. Sleep problems start from a day and then turn worse

day-by-day if no precautions are taken. If you are facing any sort of sleep

depreciation or issues, just try this food during your dinner and night munching

time.  Also, you can go through voonky blogs to find more information the

comfort sleep or sleeping habits. You will find tremendous improvement

in your sleep quality. Also, You will notice positive results if you do practice

the good food routine in your daily life.

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Better Sleep: A New Year’s Resolution Worth Keeping

Posted by Julia Higginson on Jan 9, 2019 1:00:00 PM

The new year has begun and that means its time to pull out your resolutions. Do you have any new resolutions on your list or are you making the same resolutions that you seem to keep failing at?

Year after the most common resolutions are healthy eating, exercising more, and stopping smoking. And year after year most people find that their resolutions fall by the wayside within a few weeks to months.

Have you ever wondered why so many people fail at accomplishing worthwhile goals? The answer is simple: sleep. When you are sleep deprived or have poor sleep you are less likely to accomplish your goals because you are tired.

This year, instead of making the same old resolutions again, try making a goal for better sleep. A good night’s rest is the basis for making and keeping resolutions for a healthy lifestyle.

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Topics: holiday, get better sleep, new year's resolution

The Effects of Shift Work on Sleep

Posted by Stefanie Leiter on Aug 18, 2018 12:24:00 AM

Shift work is defined as schedules outside the typical 9 a.m. to 5 p.m. day. Roughly 15 percent of full-time U.S. employees work on shifts outside this traditional schedule. For many, shift work is part of the job as service occupations like healthcare professionals and protective services  are needed 365 days a year 24 hours a day. 

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Topics: work, circadian rhythm, losing sleep, get better sleep, life with sleep apnea, insomnia

Top 9 Summer Solstice Sleep Tips

Posted by Jennifer Hines on Jun 25, 2018 10:10:00 AM

 

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Let Dad Know You Care About His Health This Weekend!

Posted by Jennifer Hines on Jun 15, 2018 4:01:40 PM


Father’s Day is this weekend, and we are celebrating our dad’s with the gift awareness!

Sleep apnea affects an estimated 22 million Americans, but did you know that sleep apnea is more prevalent in men vs. women with a ratio of 8:1, according to the National Sleep Foundation? This disorder is defined as having “one or more pauses in breathing or shallow breaths while you sleep” (NHLBI) and can be under-diagnosed because of the fact it that only a partner or sleep test can observe the symptoms.

Most of the time individuals are unaware that they may suffer from the condition and fail to seek necessary treatment. Some symptoms include waking up suddenly throughout the night short of breath, waking up with dry mouth or a sore throat, headache, daytime sleepiness, irritability or attention problems.

If left untreated, sleep apnea is linked to very serious conditions, such as heart disease, hypertension, stroke, and diabetes. This is why it is vital for individuals to be tested and seek treatment early on.

If you or a loved one exhibits any symptoms of sleep apnea, call Alaska Sleep Clinic right away and speak to one of our board-certified sleep specialists.

Our Dad’s are selfless caretakers who consistently put our needs ahead of their own. Sometimes they need some encouragement to take care of themselves. Show your dad love and appreciation by making sure he knows how much you care and that you want him to be healthy.

Chronic Drowsiness

Happy Father’s Day to all from all of us at Alaska Sleep Clinic!  We wish you a lifetime of love, laughter, and health!

 

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Topics: sleep assessment, sleep habits, get better sleep

Five Simple Tips for Better Sleep Month

Posted by Jennifer Hines on May 14, 2018 6:17:00 AM

May is Better Sleep Month, and if you visit AlaskaSleep.com frequently, you’ve likely seen a myriad of articles that tell you the consequences of sleeping poorly or not enough. Among other things, lack of sleep may make you gain weight, get sick more often and reduce your ability to learn new facts.

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Healthy Eating Leads to More Sleep

Posted by Stefanie Leiter on May 10, 2018 9:40:00 AM

Eating healthy and allowing the body to absorb proper nutrients provides the brain with the chemical environment that it needs to produce the neurotransmitters that it needs to maintain adequate sleep,” said Ana Krieger, MD, MPH, Medical Director of the Center for Sleep Medicine at New York-Presbyterian and Weill Cornell Medicine.

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Topics: stimulants, get better sleep, food, tryptophan, health

A Master Bedroom for a Master

Posted by Stefanie Leiter on Mar 7, 2018 6:22:00 PM

A sleepless night can be attributed to a lot of reasons. Some blame the lumpy mattress, their snoring spouse, the hot temperature, or the extra anxiety that comes with a stressful day. But one way to ensure a good night sleep is the environment. Dark colors on the wall, wrong curtains on the windows, and even clutter filling the nightstands can prohibit your chances for an oasis to call your own.

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Topics: sleeping, get better sleep, environment

Presidential Sleep Apnea

Posted by Jennifer Hines on Feb 19, 2018 5:05:38 PM

There may be not be a more stressful job in the entire world than that of the President of the United States. For the individuals who serve as president, sleep is a need that often goes unmet. In fact, there are several presidents that experienced sleep disorders, which makes their job even more difficult. Today, on President's Day, Alaska Sleep Clinic tells you the details about three historic sleep disorders.

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Topics: get better sleep

Sleep Like an Olympian

Posted by Julia Higginson on Feb 13, 2018 10:50:00 AM

The 2018 Winter Olympics are underway.  As we look forward to seeing some of the world’s greatest athletes compete for gold, it’s easy to wonder what Olympians do each day to keep in tip-top shape.

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Topics: sleep habits, get better sleep

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