6 Healthy Foods You Can Eat Before Bed

According to a study by the American Academy of Sleep Medicine, up to one-third of adults experience occasional insomnia. Insomnia can be caused by abnormal living or eating habits. Coffee, alcohol or eating too much sugar can make people unable to sleep. There are also growing evidences show that eating at late night can make weight control more difficult. Fortunately, there are foods that can help you get a good night's sleep, too. Here are 6 of the best foods you can enjoy before bed to improve your sleep quality without gaining weight.

1. Walnut

Walnuts are a type of tree nut that contain melatonin, which produces melatonin that makes the human body feel "time to sleep". Eating a handful of walnuts 1 to 2 hours before going to bed can help improve insomnia. Also many researches prove that regular consumption of walnuts is associated with lower risk of a few chronic diseases.

2. Chamomile tea

If you want to improve the quality of your sleep, drinking chamomile tea before bed couldn’t be a better choice. Chamomile contains antioxidant that can relieve anxiety and stress, making it easier to fall asleep and reduce tossing and turning throughout the night. In addition, hot chamomile tea has the same properities as milk, which can raise the body temperature, and by the process of falling, brings you a feeling of drowsiness and sleepiness.

3. Salmon

Salmon is rich in high protein, vitamins and Omega-3 fatty acids, and is a food with healthy fats. Omega-3 fatty acids may enhance the sleep-promoting effects of melatonin, leading to better sleep quality, according to research in the Journal of Sleep. In addition, omega-3 fatty acids may protect against heart disease and boost brain health. Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply.

4. White Rice

A study by the American Journal of Clinical Nutrition pointed out that eating white rice 4 hours before going to bed can effectively help people fall asleep. It is on the ground that white rice is high in carbs. Our brain utilizes carbohydrates to make serotonin, which makes us feel calm and relax.

5. Turkey

Turkey maybe a great food to eat before bed. Turkey is rich in protein. Protein not only keeps your muscle strong, but also induces tiredness and thus, sleepiness. Most importantly, it contains the amino acid tryptophan, which increases the production of melatonin.

6. Hot Cereal

It is a perfect choice to combine hot cereal with milk for a healthy late-night snacks. Grains like oats have melatonin to promote you sleep. Plus, grains are really good sources of fiber. Hot cereal is also quick, tasty and won’t cause you to pack on the pounds.