Experts recommend eating one “melatonin-promoting” food before bed in order to get better sleep
Many people struggle to switch off at the end of the day, often trying sleep remedies and even over-the-counter medication to help. However, experts claim there’s one food that can help you sleep “longer and deeper.”
Medical experts from Benenden Health say that by making a simple switch to certain foods and drinks, people can enjoy quality sleep without any fuss. They say that while eating foods like chocolate, cheese, crisps and ice cream before bed could interfere with your sleep, there are a number of foods that actually promote better sleep.
The experts said to try “melatonin-promoting foods” if you are in need of a good night’s sleep. The top recommendation is cherries.
They added: “Cherries are known for being one of the best foods for sleep as they naturally contain melatonin. Snacking on cherries or drinking cherry juice can help promote longer, deeper sleep.”
Healthline also says that eating cherries or drinking tart cherry juice may help improve your sleep quality. It said the fruit’s high concentration of plant compounds may contribute to the sleep-promoting benefits.
It added: “Cherries contain a small amount of melatonin, which helps regulate your sleep-wake cycle. Anthocyanins, a type of antioxidant, may promote healthy sleep patterns with increased melatonin levels.”
A 2-week pilot study published in 2018 of older adults with insomnia found that drinking 1 cup (240 ml) of tart cherry juice in the morning and 2 hours before bed was associated with an increased sleep time of 84 minutes.
Benenden Health also recommended raw honey, bananas, turkey and almonds as other snacks to try before bed to promote melatonin and better sleep.
Other tips for eating before bed
- Avoid eating late at night, as your body will be converting food into energy.
- Pay attention to portion control, as large portions can disrupt digestion.
- Avoid stimulants, such as sugars or caffeine, as they will keep you up at night.
- Eat something before your body starts to wind down. Going to bed on an empty stomach drops blood sugar levels and interferes with the body’s ability to sleep well.