The Bedroom Bible

We’ve all felt peckish before bedtime, and what we choose to snack on during this time can be critical for our wellbeing. Picking out healthy snacks that are going to encourage high-quality rest is important when it comes to eating before sleeping.

So how do you tell the difference between a snack that’s actually good for you and one that’s going to disrupt your sleep cycle? Here’s a list of late night snacks that most sleep experts approve is going to help you get your rest right again:

#1 Cherries

These delicious fruits have a secret power: they’re great at providing long-lasting, deep-quality sleep. As it turns out, tart cherries can help with more than just insomnia. They’ve been proven to have anti-inflammatory benefits, and can even contain high amounts of phytochemical procyanidin B-2, which has protective properties along with helping encourage the production of melatonin.

If you’re not a fan of eating cherries, you can also enjoy the health benefits that come with eating them through drinking tart cherry juice, which can be equally effective.

#2 Kiwis

Another fruit that doesn’t get enough credit for its health benefits to your personal wellbeing is the kiwi. Kiwis are packed with Vitamin C, making them a great, low-calorie way of getting your daily intake without having to rely on supplements to get the job done.

Kiwis have also been shown to improve sleep cycles, with some studies suggesting that the high amount of serotonin present in a kiwi can help with accelerating your sleep. A healthy amount of serotonin has also been proven to effectively regulate your carb cravings, making them the perfect snack to combat any sudden urges for something sweet.

#3 Pistachios

Pistachios are a super quick and simple snack to put together, and they’re known more generally for their high levels of melatonin, which can help to encourage a good night’s sleep. Many nuts, fruits, and vegetables contain melatonin, but pistachios have some of the highest concentrations of it, making them a naturally effective supplement for sleep.

If you’re not a fan of having plain pistachios, you might consider blending some to make a delicious spread to have with toast or even adding to some trail mix for you to snack on as you wind down for the night.

#4 Yogurt

Testing out how effective yogurt can be to your night’s sleep is wholly dependent on whether or not you regularly consume dairy in your diet. Yogurt has many natural health benefits - it contains high levels of calcium, which can keep your bones strong, and is also a vital mineral in the production of melatonin.

Some studies have also indicated that eating foods such as yogurt, which is rich in casein protein, can help reduce hunger the next morning. Pairing yogurt with some unsweetened fruit can make it a delicious and naturally low-sugar dessert choice for your evening.

Other Tricks To Improve Your Sleep Hygiene

Ensuring that you’re snacking well before bedtime is just one way to ensure you’re working to improve your sleep hygiene through the night. Other ways you can make sure you’re looking after the quality of your sleep include:

Going to bed and waking up at the same time every day
Avoiding blue light in your phones and other decides before bedtime
Setting your bedroom temperature to 60-67 degrees Fahrenheit
Taking a warm shower before bedtime
Avoiding overly fatty or spicy foods right before bedtime

By taking the right precautions and looking after your sleep hygiene properly, you’re going to find a good night’s sleep comes much easier than you’ve realized.

Step 1: Get The Mood Right

No matter what the decor you’ve opted to go with, the ambience of your bedroom can make a world of difference to your comfort. Small things can contribute to a good night’s rest: that includes temperature, lighting, even the colors you choose for your space.

To make sure everything’s just right for your sleep cycle, opt for softer, ambient lighting when furnishing your space. Keep things cool at a temperature of 65 degrees Fahrenheit when you’re winding down for the night, so your body automatically knows to slow things down.

Finally, you’ll want to try and keep your bedroom colors muted enough for a proper night’s rest - that means no bright or bold accents. Try to keep your color palettes to whites, pastels, or darker, more washed out tones of colors you like.

Step 2: Choose The Perfect Bed

When it comes to getting your mattress, pillows, and bedding right, it’s important to try and remember different products cater to different kinds of sleepers. To choose the most comfortable mattress you can for your sleep, take into account your sleep position, whether you sleep alone or with a partner, and how long you’re going to be keeping it for.

Similarly, it’s important to pick the right type of pillow for your sleep. The best pillow for you can vary depending on your sleep position. For example, if you’re a stomach sleeper, you’re going to want to choose a thin, flat pillow, one that doesn’t keep your neck bent in an overly strained position. If you’re a back sleeper, you might feel better opting for something with a bit more cushion to it.

Body pillows are often recommended to pregnant women who aren’t used to sleeping on their sides. Making sure all your sleep accessories are soft and supportive will go a long way in keeping you happy through the night.

Step 3: Keep Electronics Out Of The Bedroom

As tempting as it might be to bring work into bed with you, resisting this urge will keep your sleep set-up feeling comfortable and like a place of rest. The blue light present in our phones, laptops, and other devices disrupt your circadian rhythm, and tell your body it needs to stay awake and alert for longer. That means even if you’re scrolling through your Twitter feed or catching up on your favorite show right before bedtime, there’s a high chance your sleep cycle will get disrupted in the process.

Exchange your habit of scrolling through social media feeds with something equally entertaining, whether this is reading a book, winding down with a podcast, or engaging in some light meditative activities before tucking yourself into bed. These habits are naturally stimulating, without stopping the melatonin in your brain from letting you know when you’re tired.

When you keep your bedroom feeling comfortable and safe, you’re going to be left with a sleep set-up that’s inviting, something you can genuinely look forward to being in. With the right bedding, the perfect ambience, and some sleep hygiene habits that ensure you’re going to be more attuned to your body’s needs, you’ll be resting up better than ever before you know it.