Bananas are rich in magnesium and potassium, which can help relax muscles and regulate the sleep-wake cycle. They also contain fiber, which supports healthy digestion.
Yogurt contains probiotics, which are beneficial bacteria that promote gut health. Opt for plain, unsweetened yogurt with live cultures to support digestion and improve sleep quality.
Oats are a good source of fiber, which can aid digestion and promote feelings of fullness. They also contain melatonin, a hormone that regulates sleep-wake cycles, making them a soothing bedtime snack.
Chamomile tea is known for its calming properties and can help relax the muscles and soothe the digestive system. Sipping on chamomile tea before bed may promote better sleep.
Fatty fish like salmon, trout, and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties and may help reduce symptoms of digestive disorders like irritable bowel syndrome (IBS) that can interfere with sleep.
Ginger has been used for centuries to aid digestion and alleviate gastrointestinal discomfort. Adding ginger to meals or drinking ginger tea may help calm the stomach and promote better sleep.
Leafy greens such as spinach, kale, and Swiss chard are high in fiber and magnesium, which can support healthy digestion and relaxation. Including leafy greens in your diet can contribute to better overall sleep quality.
Fermented foods like sauerkraut, kimchi, and kefir are rich in probiotics, which support a healthy gut microbiome. Consuming fermented foods regularly can improve digestion and may help regulate sleep patterns.
Almonds are a good source of magnesium, which has been linked to better sleep quality. Snacking on a handful of almonds before bed may help relax muscles and promote a more restful sleep.