Sleep is one of the most essential aspects of our health and well-being. Yet too many people struggle to find the restorative rest they need. If creating a healthy sleep environment, such as setting consistent bedtimes and limiting distractions, can help improve sleep quality. It can also be beneficial to focus on what we take into our bodies during the day to help ease the transition to restful sleep at night. Eating certain foods throughout the day has been shown to be particularly beneficial for improving digestion and allowing us to fall asleep naturally. Read on and discover 10 foods that promote both digestion and sleep!
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Bananas:
Not only are they delicious, but bananas are packed with magnesium and potassium, two minerals that can help relax muscles and reduce stress. Plus, their high fiber content aids digestion, so you won’t feel bloated or queasy before bed.
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Chamomile tea:
This herbal tea is known for its calming effects, but it is also useful for aiding digestion thanks to its anti-inflammatory properties. It can calm an upset stomach, relieve cramps and alleviate bloating.
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Oatmeal :
A bowl of oatmeal is a great option for those looking for both digestive benefits and better quality sleep. Oatmeal contains complex carbohydrates that slow the absorption of sugars into the blood and prevent waking up in the middle of the night with cravings. Plus, it’s packed with antioxidants and magnesium, a mineral needed for a good night’s rest.
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Greek yogurt:
Eating yogurt before bed is another way to ensure your digestive system doesn’t suffer overnight. Yogurt contains probiotics which act as beneficial bacteria that help keep your digestive tract functioning properly while you sleep. It also provides a dose of tryptophan, an amino acid that boosts serotonin levels in your brain to ensure that your sleep quality improves too!
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Almonds :
This versatile nut is packed with healthy fats and proteins that are slowly digested throughout the night while you rest peacefully. No more stomach rumbling in the middle of the night! Additionally, almonds contain melatonin which helps regulate your body’s internal clock so you fall asleep faster and stay asleep longer!
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Honey :
If you have trouble falling asleep at night or if you wake up frequently during the night, honey may be just the thing for you! Consuming this natural sweetener helps stabilize blood sugar levels, which promotes relaxation. And since it has antimicrobial properties, it can help improve gut health for better overall digestion!
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Cherries:
Rich in melatonin, cherries work like a charm when it comes to improving sleep quality and digestion simultaneously! By regularly eating cherries (fresh or dried), you will avoid stomach upset thanks to their anti-inflammatory properties, not to mention that they are delicious!
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Poisson :
Eating fish in the evening can help the digestive system process food better while supplying the body with nutrients that contribute to restful sleep. Research supports these benefits, as studies show that increasing omega-3 fatty acids through fish consumption can lead to improved postprandial glucose metabolism and symptoms of digestive difficulties. Additionally, research proves that eating tryptophan-rich foods can lead to a significant increase in serotonin levels. A neurotransmitter associated with calmness and the promotion of sleep.
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Toast with peanut butter:
Toast with peanut butter is not only delicious, it is also very effective in promoting better digestion and better sleeping habits. Toast contains whole grains that take time to break down, while peanuts provide healthy fats and long-lasting energy, which is perfect for keeping your belly happy until morning!
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Pumpkin seeds:
Pumpkin seeds can be a great way to take care of your digestion and help you sleep better. Rich in dietary fiber, healthy fats, potassium, zinc, iron and magnesium, pumpkin seeds are an excellent source of several minerals that help support good digestion. Like Greek yogurt, they’re rich in tryptophan to help you relax and find restful sleep. Eat only two tablespoons of pumpkin seeds each day. Whether grilled or raw, adding them to salads or snacking on them as a snack between meals can have valuable benefits when it comes to improving digestion and promoting peaceful, restful sleep. .
