Last Updated on February 7, 2021
Having a proper bedtime routine is essential. It can help you fall asleep faster, improve your overall sleep quality, and avoid potentially dangerous sleep disorders like insomnia or hypersomnia, for example. Furthermore, it is also a good idea to get seven to nine hours of uninterrupted sleep per night – the exact number will vary from person to person, but no more nor less. One of the things that have the most impact on our quality of sleep is precisely our nightly eating habits. Everyone knows that going to bed completely stuffed can ruin the entire night and the following day. If this happens a couple of times a week, it may even have a medium- to long-term negative impact on both your physical and mental health. On the other hand, several foods are known to contribute to enhancing the quality of sleep. With that being said, here’s what you should be eating and drinking at night to have a good night’s sleep. Foods You Should Have Before Bed
1. White rice
White rice is consumed as a side dish very frequently in many countries. A Japanese study published in 2014 found that white rice consumption was positively associated with sleep quality. This was an observational study that compared the sleep habits of nearly two thousand people based on the food they ate before bed. The high glycemic index of white rice might be the reason behind this fact. This index measures how quickly the blood sugar increases when a certain food is ingested. According to health experts, there are strong reasons to believe that foods with a high glycemic index can improve several sleep parameters, including its uninterrupted duration.
2. Fatty fish
Fatty fish is a term used to describe fish with a high percentage of oil in their tissues and the cavity around the gut – that’s why they are also known as oily fish. Tuna, salmon, trout, mackerel, and swordfish are some examples. These fish are considered extremely healthy due to their high levels of vitamin D and omega-3 fatty acids. Since both vitamin D and omega-3 fatty acids increase serotonin production, a chemical produced by nerve cells that helps with eating, digesting, and sleeping, fatty fish can improve sleep quality. More precisely, fatty fish can help you fall asleep faster and sleep more deeply, so it might be a good option for people who have trouble falling asleep or those who wake up several times during the night.