A night’s sleep can make or break your next day. Everyone’s had a bad night’s sleep that leaves them groggy, inefficient, and unenthused about the following day. But, if you have sleep apnea in Columbus or other sleeping disorders, you know this battle with a good night’s sleep all too well. There are many strategies you can use to get a better snooze, but did you know that what you eat affects your slumber? Keep reading to discover some of the best foods you can eat before bed to enhance your quality of sleep.
Turkey
Turkey is famous as the centerpiece in a Thanksgiving feast, but you can also eat it for dinner to have a good night’s sleep. Turkey contains an amino acid called tryptophan, which increases the production of melatonin (a sleep-regulating hormone). Although no studies have directly proven it, many people claim turkey promotes sleepiness. No wonder Thanksgiving Day naps have become somewhat of a tradition.
Almonds
Almonds are a great source for melatonin, which is why many claim that it boosts your sleep quality. These nuts also contain a significant amount of magnesium—which can improve sleep, especially if you suffer from insomnia. Magnesium helps you count sheep by reducing your stress levels and inflammation; both of which are known to cause restlessness. If you eat almonds right before bed, remember to floss your teeth. Sometimes, bits and pieces of the nut can get stuck in between your teeth.
Chamomile Tea
Chamomile Tea, known for its variety of health benefits, contains apigenin—an antioxidant that binds to receptors in your brain that may increase sleepiness and reduce insomnia. One study even found that women who drank chamomile tea for two weeks reported better sleep quality compared to those who didn’t drink tea at all. Remember to brush your teeth before bed to prevent staining from tea leaves.
Kiwi
Besides being a low-calorie and very nutritious fruit, kiwis may also be one of the best foods to eat before bed. A recent study showed that participants who ate 2 kiwis within an hour of bedtime fell asleep 42% faster than those who didn’t eat them.
Kiwi contains serotonin, a brain chemical that helps regulate your sleep cycle. This makes it a great food to eat before bed. Just make sure to brush your teeth after because fruits contain acid that will eat away at your tooth enamel.
Tart Cherry Juice
Tart cherry juice has a high level of melatonin, which promotes sleepiness. Melatonin is a chemical that acts as your body’s clock that tells it when to prepare for sleep. Cherry juice also contains antioxidants that protect your cells from harmful inflammation.
It’s especially important to remember to brush your teeth before bed if you drink cherry juice. This juice is highly acidic, so you can protect your teeth by drinking water and brushing.
If you have sleep apnea and these foods don’t help, contact your local dentist for sleep apnea therapy. Now that you know some go-to sleepy snacks, are you ready for a great night’s sleep? Use the food tips above for a better night of counting sheep.
Meet the Dentist
Dr. Eric Buck is a sleep apnea expert who enjoys helping patients sleep better through improving oral health. He is even a member of the American Academy of Dental Sleep Medicine to stay up-to-date on the latest in sleep apnea and other disorders. He currently practices at The Columbus Sleep Center, and he can be contacted through his website or by phone at (614) 956-9305 for any questions.