While eating too soon before bed can damage your sleeping pattern, there are some foods and light snacks that can help you get a better night’s rest. Sleep experts at Bed Kingdom have revealed some foods with the perfect nutrients to help you enjoy a good night’s sleep. 

DO’S

The secret behind eating peanut butter before bed

Consuming peanut butter as part of a late night, healthy snack can enhance your quality of sleep, as well as stabilize your blood sugar levels and support muscle growth. Full of key nutrients like heart-healthy fats, vitamins, minerals, and more, peanut butter also contains the sleep-inducing chemical tryptophan to help your body relax into sleep mode. Nuts like almonds, walnuts, and cashews also promote a healthy sleep schedule thanks to their mixture of melatonin, magnesium, and zinc.

String cheese is the perfect late-night snack

Do you wake up at night craving some unhealthy sweet or savory treats? Snacking on a piece of string cheese may be the answer to your sleep disruption. Packed with fats and proteins to satisfy your hunger and cravings through the night, string cheese is slowly digested by your body for a peaceful night’s rest. It also gives your body a dose of tryptophan to help you fall asleep quicker.

Dark chocolate an hour before bed may aid your sleep

Despite chocolate being a poor choice as a late-night snack, experts have revealed that dark chocolate may be exactly what you need to relax for a good night's sleep. Eating dark chocolate in moderation at least an hour before bed can result in a more productive night’s sleep. The properties found within dark chocolate are known to promote the production of serotonin, a chemical that is directly linked to calmness and relaxation. Consuming this snack can also reduce stress levels before bed, thanks to the inclusion of antioxidants and flavanols. Pairing dark chocolate with other sleep-enhancing foods like bananas and almonds is another way to secure that extra relaxing boost. 

How a popcorn-fueled movie night can improve your sleep

You may not have to sacrifice your movie night treats in order to get a better night’s sleep, experts have revealed. Rich in fiber and carbs, popcorn supports the production of the feel-good chemical serotonin, one of the most important components of great sleep. Like many sleep-promoting foods, popcorn makes tryptophan, which unlocks melatonin and serotonin to regulate your sleep schedule. Next time you’re unwinding to a TV show or movie, add a healthy dose of popcorn to prepare your body for bed. 

Does turkey actually make you sleepy?

After enjoying a big turkey dinner during the holidays, many find themselves retiring to the sofa for that much-needed afternoon nap. But does consuming turkey actually make you sleepy? While tiredness can come from eating meals packed with carbohydrates, turkey does have a chemical that enhances sleep. Found in protein-based foods like turkey, amino acid tryptophan is key in regulating your sleep schedule and mood, but it does NOT make you instantly sleepy, contrary to popular belief.

DON’TS

While many foods and food groups deliver the exact nutrients you require for a healthy night’s rest, the experts at Bed Kingdom have also shed light on the foods to AVOID for better sleep. 

Tomatoes could be RUINING your sleep

Despite having numerous health benefits, tomatoes could be the cause of your bad night’s sleep. If eaten throughout the day for breakfast, lunch, or dinner, tomatoes are a great source of vitamin C and potassium, but if consumed too close to bedtime, they can cause havoc on your sleeping schedule. Due to their high acidity, tomatoes can trigger indigestion, heartburn, and acid reflux, wrecking your sleep and keeping you awake for hours. 

Chips are dehydrating your body overnight 

It may be easy to quickly grab a packet of chips for a late-night snack, but their salt volume could be dehydrating your body. Foods high in salt, like chips and salted nuts, are some of the worst things to eat for a good night’s sleep. It is recommended to avoid salty foods for at least two to three hours before bed to ensure you don’t experience disrupted sleep. 

Your ultimate convenience food is damaging your sleep quality

An ultimate convenience food for many people across America, instant noodles might just be the reason you aren’t getting a healthy night’s rest. Like all ultra-processed food, instant noodles are linked to poorer sleep quality, more sleep disturbances, shorter sleep duration, and increased time taken to fall asleep. While instant noodles can provide iron, B vitamins, and manganese, they lack key nutrients and when consumed more often, can have a damaging effect on your sleep schedule.

Chicken might be slowing your body’s sleep schedule

Despite containing tryptophan, an essential amino acid that promotes a healthier sleep schedule, chicken may not be the best choice too close to your bedtime. In fact, experts say that high-protein foods like chicken and meat may be keeping you awake at night, as our bodies use more energy and take longer to break them down. Also high in protein, salami and pepperoni could be keeping your brain stimulated when you want to wind down due to tyramine, which triggers the release of norepinephrine.

Your evening toast is keeping you wide awake

As tempting as a slice of toast can be to unwind in the evening, experts have revealed this may be keeping your body more alert and hindering your sleep. Rife with refined carbohydrates, white bread is known as a high glycemic index food, meaning your blood sugar levels spike right after consuming it. As well as giving you a rush of energy, it also disrupts your sleep pattern as your blood sugar crashes during the night. If you don’t want to get rid of your evening toast altogether, wheat bread is an excellent substitution due to its high levels of fiber and complex carbohydrates.