🌰Almond. Almonds are a source of melatonin and the sleep-promoting mineral magnesium, two properties that make them a great food to eat before bed.
🍗Turkey. Turkey may be a great food to eat before bed due to its high content of protein and tryptophan, both of which may induce tiredness.
🥝Kiwi. Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.
🍣Fatty Fish. In one study, men who ate 300 grams of Atlantic salmon three times a week for six months fell asleep about 10 minutes faster than men who ate chicken, beef or pork.
🍚White Rice. White rice may be beneficial to eat before bed due to its high glycemic index, which may promote better sleep.
🥛Milk. Another known source of tryptophan, milk has been shown to improve sleep in the elderly, especially when taken along with melatonin and paired with exercise.
🍌Bananas. They contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep.
🥣Oatmeal. Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin.
🍧Cottage cheese. Contains a significant amount of casein, which is a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed.