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foods for better sleep

Foods to eat before bed

Lack of sleep is a big problem in the UK. Studies suggest that an adult should get between 7-9 hours of sleep during the night. However, Britain is a sleep-deprived country with the average sleeping time being 6 hours. Getting quality sleep is dependant on many factors and nutrition is one of them. In this article, I will talk about the foods you should eat before going to bed and how to get better sleep.


Almonds are very nutritious and have many health benefits. They are very rich in phosphorus, manganese and riboflavin. They contain healthy monounsaturated fat, fibre and antioxidants which are great to prevent chronic diseases like type 2 diabetes.

Other than that, almonds are excellent to eat before bed as they help boost sleep quality. The key here is melatonin, a hormone also found in other nuts. This particular hormone has a sleep-regulating ability and it is very important for a good night’s sleep. Magnesium is also a very important nutrient especially for people that suffer from insomnia. Almonds are rich in magnesium providing 20% of your daily needs when eating 30 grams! This is about a handful!

Chamomile Tea

We all love a cup of tea before bed, especially during the winter. Chamomile is a popular choice and it seems there is a reason for that! According to this study, chamomile contains apigenin, an antioxidant that helps you to sleep easier and reduces insomnia. This was supported by several other studies that suggest that consumption of chamomile tea can improve sleep quality and make you fall asleep faster. So before bed, don’t forget to have your cup of chamomile tea!

White Rice

White rice is one of the most consumed foods in the world. It is less healthy compared to brown rice as it contains less fibre and antioxidants. However, white rice is high in carbs which means it has a high glycemic index. This shows how quickly a type of food can increase the levels of sugar in your blood. A study suggests that eating foods with a high glycemic index a few hours before going to bed can increase the quality of your sleep. So the consumption of rice can definitely help you get better sleep. Of course, like any other foods, white rice should be consumed in moderation. So don’t overdo it!


Walnuts are very popular and personally, I just love them. They are very nutritious containing several minerals and vitamins.  They also contain a lot of fibre and healthy fats. These include omega-3 fatty acids and linoleic acid.

But how can walnuts helps us sleep better? Just like almonds, they are sources of the sleep-regulating hormone melatonin. This particular hormone is very important when we sleep. Moreover, the omega-3 fatty acids increase the production of serotonin which is a sleep-enhancing brain chemical. A handful of walnuts is enough to help you sleep better so consume them 1-2 hours before bed.

It’s time now to finish this article and share my final thoughts with you. There are many other foods that can improve your sleep. Popular choices include Kiwis and Turkey. Make sure you have a balanced diet and you work out regularly. Improve your diet and your overall health will be significantly better. Sleep is only one area but a very important one. So make sure you do your best here. If you have any questions, don’t hesitate to contact me.