When it comes to achieving a good night’s sleep on a consistent basis, a healthy diet is as important as maintaining a sleep schedule and exercising regularly. But vegans may often find themselves at a point where they cannot benefit from food that is not considered vegan such as fatty fish and eggs that contain a good amount of omega-3 fatty acid and tryptophan which are very beneficial for a quality sleep. However, there also exist a vast number of food items that are not derived from animals that can help you towards achieving a good night’s sleep. We have therefore compiled a list of some of the best vegan foods that you consume before retiring to bed.
Most vegans prefer eating bananas because of their highly nutritious value which is hard to find in other fruits. Bananas are not only very easy to consume but also great for boosting sleep because of being rich in components like vitamin B6, magnesium and potassium. This makes bananas very good at relaxing muscles, easing stress and providing relief against body pain. Additionally, bananas are considered excellent for facilitating in the regulation of serotonin. Even vegans can enjoy a health drink with banana and a water as the replacement of milk as banana in itself contains tryptophan.
#02 Tart cherries
Apart from bananas, tart cherries are perhaps the best whole fruits that are considered beneficial for a good night’s sleep. Researches in a past study found that participants who consumed cherry juice had a much higher melatonin content than the group that took placebo only. The fruit rich in anthocyanins can not only be eaten in a dried or frozen state but also in the form of juice. Such a drink is believed to be a good regulator of sleep hormones in the body known as melatonin and serotonin. Have them with cake, make a cherry pie or simply use them in tartlets- these small little things are your perfect bedtime dessert.
Apart from being a wonderful food item for the breakfast, whole grains also serve as a good sleep aid. Oats are rich in fiber and also help regulate melatonin in the body. Vegan oatmeal taken before bedtime is therefore a good enough way to fill your appetite and also help you sleep better. Include other items made of whole grain in your diet such as breads, pasta, cereals, etc., because of their rich magnesium and melatonin content.
#04 Herbal teas
Herbal trees are getting more and more acceptance into the diets of the masses with every passing day. Of the number of benefits of such drinks made of herbs is its ability to induce sleep. Herbs such as chamomile, peppermint, passionflower, etc., are very good for soothing the mind and allowing you to enjoy the sleep you so badly deserve. Researchers in a past study claimed that participants who were given such herbal drinks fell asleep about 15 minutes sooner than those who didn’t.
#05 Almonds and walnuts
Two of the best late night vegan snacks are almonds and walnuts which can either be taken separately or in a combined serving. Plenty of studies have shown that these nuts are a great way to aid the process of falling asleep as they are filled with the goodness of components like melatonin, zinc magnesium, etc., all of which are very beneficial for a good night’s sleep. Have a serving of the nuts with a glass of banana shake or tart cherry juice to have a wholesome sleeping experience.
A great way to improve your overall sleep quality is to include a fair bit of seeds in your diet. Pumpkin seeds, sunflower seeds, flax seeds, etc., contain a number of components that promote sleep. Not only are pumpkin seeds rich in tryptophan bus are also contain magnesium and zinc. Among others seeds that can easily be taken along with other meals are that of hemp and chia. However, you must remember to have these foods at least 3 hours before retiring to bed so that the body can properly process the stuff you have eaten.
#07 White rice
A bowl of white rice is always known as a good way to improve your vegan sleep. White rice has a rich glycemic index which is very helpful in inducing good sleep. The carbohydrate content of rice is also beneficial for regulating the hormone serotonin in the body. Serotonin doesn’t just help you sleep better but also regulates your mood, sexual desire, digestion, etc. However, it is always considered best to have rice in a moderate amount because of its tendency to increase weight.
#08 Leafy greens
Leafy greens are one of those food items that we are encouraged for eating before bed. Dark leafy green vegetables like spinach, kale, collard greens, etc., are a perfect choice for having before bedtime. Add a generous amount of such vegetables in your regular diet or have them as salad because these vegetables are packed with nutrients which boost sleep such as magnesium, calcium, potassium, etc. The high calcium content of such greens makes them particularly helpful for vegans as they can make have them as a great alternative for milk.
Many poor sleepers often blame things like their bedroom environment, workload or beds as the reason they are having trouble falling asleep. Go through this bunk bed review post by InsideBedroom to find out about the best bunk beds of this year. Vegans should also make sure that the stuff we use around in our home is free from any such material that is developed by inflicting cruelty on animals.
While the vegan food items mentioned above can help someone sleep better, there also exist other food items that are considered dangerous for the body’s natural sleep-wake cycle such as chocolate and caffeinated products.