Best fruits to eat before bed [Best 5 sleep fruits]

Best fruits to eat before bed
Best fruits to eat before bed:

We discuss best fruit to eat before bed, How can I have a flat tummy, Other foods and drinks that may promote sleep and is walking at night good for weight loss:

Best Fruit To Eat Before Bed :

As you near bedtime avoid fried foods, alcohol, caffeine (like coffee, tea, and energy drinks) and foods that cause heartburn for e.g tomato sauce or orange juice as sleep can be disrupted by these and you will be tossing and turning for longer. If you eat the late-night check the list below, you'll sleep peacefully.

These five fruits (We are only talking about fruits and not food and drinks to take before bed) will enhance your quality of sleep.

Cherries :

Having naturally occurring melatonin, cherries are regarded as being among the healthiest foods to consume. A snack of cherries or a glass of cherry juice can help you sleep longer and deeper because melatonin is present in tart cherries in relatively small amounts.

They also contain procyanidin B-2, which protects the amino acid tryptophan which is used by the body to make melatonin.

NOTE:

It is Melatonin's primary function in the body to regulate sleep-wake cycles and the night-day cycle.

Bananas :

Bananas are good all around but if you usually have your banana for breakfast then you might consider having it before bed for a change.

It contains high levels of magnesium which relaxes the muscles and calms the body making it one of the best foods for sleeping. 

Sleep better with sliced bananas and natural nut butter before bed.

Kiwis :

It's a sweet-tart fruit with fuzzy skin which is not only nutritional but also figure friendly.

The recommended daily allowance (RDA) for vitamin C is 190% of the value in two peeled kiwis. 

Kiwis also may improve your sleep.

A study of 24 sleep-deprived adults put the fruit to the test. Before bedtime, participants consumed two kiwis and a sleep diary and sleep watch were used to track sleep and after one month, people reported that it took them 35% less time to fall asleep after consuming kiwis. Kiwifruits contain a significant level of the neurotransmitter serotonin, which has a relaxing effect and may help people fall asleep faster. Kiwifruits consumers sleep about 13% longer and 5% better than other fruits. 

Carbohydrate cravings are also suppressed with serotonin found in kiwis. 

Watermelon :

You can compensate for a lack of hydration by eating watery fruits like watermelon which can help you fall and even stay asleep (not to mention increasing your energy levels). Having a 2 cup serving will hydrates you before bed and eliminates hunger after dinner thanks to the fiber and volume of watermelon.

Goji Berries :

The tiny red berry has powerful antioxidant properties with powerful medicinal properties. These colourful vegetables are not only great for adding colour to your meal but they are tasty too.

Additionally, there is melatonin in Goji berries that may assist with sleep 

An initial, two-week study that compared goji berry juice with placebo included participants drinking four ounces (120 ml) of juice every morning.

More than 80% of people in the goji berry group reported better sleep. Around 70% said they could wake up more easily, while around 50% said they were less fatigued. In the placebo group there were no such benefits reported.

Goji berries are a simple and healthy snack that is rich in antioxidants and nutrients. However, we need to conduct larger and  more rigorous studies to confirm the sleep benefits.

Goji berries have 150 calories per 4 g serving (40 grams). As an alternative to raisins you can also add them to trail mix or cereal.

Other foods and drinks that may promote sleep:

Sleep-promoting properties also exist in other food and drink products. Among those nutrients may be tryptophan present in food mentioned below, although there is little research on their specific effects on sleep.

  1. You can get tryptophan from dairy products such as milk, cottage cheese, plain yogurt, among others. Researchers have shown that drinking milk and doing light exercise together can improve sleep quality in older adults.
  2. Rice is high in carbohydrates, but oatmeal is higher in fiber. Consuming oatmeal before bed is said to make one drowsy. In addition, oatmeal contains melatonin.

best fruits to eat before bed
Best fruits to eat before bed:

Related questions:

What food burns fat while you sleep:

chamomile tea:

The benefits of chamomile tea for sleep are well known. In Germany, Belgium, France and the United Kingdom it is a known sedative. By increasing glycine levels in the body it can relax the nerves and promotes sleep. It also soothes upset stomachs something many people are unaware of. 

Chamomile tea may also lower blood sugar levels and facilitate weight loss according to research. You can lose unwanted fat while you sleep by sipping on chamomile tea before bed. 

Turmeric milk:

We have been using turmeric milk, also known as haldi wala doodh to treat colds, coughs and other maladies. In addition to helping you lose weight and improve digestion, it can also reduce belly fat as well as improve sleep.

Cinnamon tea:

The health benefits of cinnamon or dalchini are well-known. An Indian kitchen staple, it's known for boosting the metabolism and in addition, it also has antioxidant and antibacterial properties, so it's the perfect detox drink that not only helps burn fat but also helps you sleep better.

How can I have a flat tummy:

A flat stomach can be achieved through the following techniques:

  1. Cardiovascular exercise can be added.
  2. Increase your fiber intake.
  3. Refined carbs should be limited.
  4. Add more protein to your diet.
  5. Don't sit while doing exercises. Stand instead.
  6. You can add resistance training.
  7. Increase your intake of monounsaturated fats.

Does walking reduce belly fat:

You can easily incorporate moderate-intensity walking into your daily routine. You will lose weight and belly fat simply by walking more often as well as experience other health benefits, such as a decreased risk of diseases and mood improvement.

Is walking at night good for weight loss:

The best way to stick to a workout is to choose one you enjoy and that is simply because you are more likely to stick with it. Everyone can easily do a simple exercise like walking after meals every day. Taking a walk after the last meal of the day can also benefit your body and help you lose weight.

Calorie burn when walking:

To lose 1.5 kg of fat, you need to burn 3,500 calories whereas walking for 1.5 km can help you burn up to 100 calories, which can be increased if you walk faster and longer. When walking try to keep a pace between 3 and 4 mph to maximize fat burning. Walking after dinner can help you lose weight so be sure to do it every day.

Myth about walking after eating:

Apart from eating the right fruit at night before sleep for weight loss you should also consider walking. 

Many people believe that exercising after dinner can aggravate their digestive system, leading to cramps. Normally our digestive system receives between 20 and 25 percent of the blood that our hearts pump and this number almost doubles after eating a meal which can cause muscle cramps if you exercise vigorously.

So the solution is taking a leisurely 20-30 minute walk after eating actually helps digestion which in turns helps in weight reduction and then increase pace or exercise.


ALSO READ: What to eat late night for weight loss.


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