Did you know that the meals you eat can directly contribute to how well you sleep each night?
While many people attribute poor sleep to too much caffeine, too much blue light or a poor bedtime routine, these are only some of the culprits. For this reason, if you're still unable to fall asleep quickly or get a restful sleep, you must look further in, toward your gut health and the foods you're consuming, which may be causing restlessness.
Not sure which foods are good for improving sleep and which ones you should avoid in the hours leading up to bed? We've broken it down below.
Foods To Avoid Before Sleep
In the hours leading up to bed, dinner included, you want to avoid anything that can make your gut work overtime. This is because if your gut is working too hard, it can fuel your energy levels, cause digestive discomfort, and even give you a before-bed spike you didn't want.
They include:
Spicy or acidic foods - Especially if you don't eat them frequently. This is because foods, such as hot sauces, curries and even citrus fruit, can cause heartburn and indigestion, which can make it uncomfortable to lie down. They can also cause burning or gurgling sensations, which can be uncomfortable before bed, making it tricky to settle down quickly, impacting how deeply you sleep.
Overly fatty foods - This includes having too many of those healthy fats, too. This is because fatty foods naturally take longer to digest. Even if you've eaten a few hours before bed, your stomach may be working for hours to break down these meals, which can mean that instead of feeling rested, your body works hard to ensure all the nutrients in your food are processed correctly.
Sugary treats- We know! Having something sweet before bed can be a ritual. But these can lead to quick blood pressure spikes, which can result in poor sleep quality. If you'd like something sweet before bed, try to opt for a treat with low sugar or no sugar. A Jomeis Fine Foods Nutritional Latte is a great place to start, as they are naturally sweet and contain no nasties.
Aged cheese & cured meats - It may sound overly specific, but aged cheese and cured meats (such as ham) contain tyramine. This amino acid triggers the release of alertness hormones, meaning you're all the more likely to feel alarmed, wake up throughout the night and even have some anxiety-driving dreams.
Foods To Consume Before Bed
When putting your meal plans together, remember to keep lunch heavier than dinner. This ensures that your body receives the nutrients it needs to thrive, without feeling too heavy or overworked at bedtime. When you are considering dinners, meals and foods that can help you sleep, include:
Lean proteins - Chicken, turkey and some fish (including salmon) are packed with tryptophan. This is an amino acid that your body needs to create melatonin. Eating them a few hours before bed, with dinner, ensures that production is high and that you get as good a sleep as possible (when all other sleep-improving factors are in use, of course).
Melatonin-Rich Foods - Instead of relying on your hormones to do all the work, try consuming some foods that are already high in melatonin for a quick and powerful boost. Some of the best ones include tart cherries, healthy nuts (such as pistachios) and light amounts of dairy. If you're craving that late-evening snack, reach for these to encourage a great, restful sleep.
Leafy Greens - It seems everywhere you read, leafy greens sneak their way onto a list. There's no secret why. They're packed with benefits, and in this case, they're phenomenal for helping sleep quality, due to the magnesium they contain, which can help relax your muscles, promoting a more restful feeling from the moment you lie down for the night. They're also so easy to slip into dinners, meaning they're super simple to make part of your everyday routine.
Herbal Teas - Herbal teas, such as chamomile, are excellent for helping your body feel relaxed. They teach your body that there are no threats present, allowing you to settle down for longer. Add a dash of anti-oxidant-rich natural honey, and you've got a recipe for success.
Minty Cacao Lattes - The Jomeis Fine Foods Minty Cacao Latte is so much more than a delicious drink. Mint contains menthol, which is a natural muscle relaxant. It can help ease physical tension, reduce stress and alleviate anxiety, creating the perfect conditions for a good night's sleep. Our minty cacao latte also contains no dairy, gluten or sugar, making it the perfect drink for those with dietary needs!
You Get Back What You Give
Your body is a temple, but it can only work as hard as you do. Eating fatty, oily or toxin-laden foods regularly will disrupt your gut health, which impacts sleep quality. On the contrary, eating the right foods can nurture your gut, produce all-around wellness and help you feel rejuvenated. A small change today makes a big difference tomorrow.
Get started by adding some Jomeis Fine Foods goodness to your life.
