Avoiding all digital screens, lavender on your pillow, meditation- there are countless ways that supposedly promise a peaceful slumber but science has proven that sleep is also directly linked to the food we eat. Many people suffer from insomnia just because of the spicy food they had before bed. Here at sooperchef, we have listed some of the foods and cooking recipes that will need to eat and avoid respectively, helping you sleep better and defeat ailments like insomnia, heartburn, and indigestion. The five foods you should be eating before bed:


Although bananas are generally listed as energy-boosting foods, they are also packed with magnesium which is great for relaxation of muscles, leading to better sleep. Moreover, they are also a great source of serotonin and melatonin, both of which encourage sleep and guarantee a fresh start in the morning. A light salad with bananas and apples is a great way to enjoy a good night’s sleep.


Known as one of the greatest sources of healthy fats, almonds are also overflowing with tryptophan and magnesium, which according to researchers; naturally help in the reduction of muscle and nerve function while also steadying your heart rhythm. Almonds can be added to Pakistani recipes to enhance the flavor and have health benefits as well.


A mere teaspoon of honey is sufficient enough to stimulate the release of melatonin in the brain. What really happens is that it shuts down the function of orexin (a substance which helps us keep alert), thus helping the body to wind down and attain better sleeping situation. Honey, when topped with food, helps reduce the adverse effects of spices and also boosts metabolism. Get a tasty honey chicken wings recipe here.


As well as being yet another food loaded with vitamins, minerals and amino acids which support sleep-inducing melatonin, oats are also known to encourage the production of insulin as well as the natural elevation of blood sugar, making it great for people with diabetes.


Widely eaten in the western world, turkey meat is steadily gaining popularity in Pakistan. Chicken and turkey meat are some of the most famous sources of tryptophan and protein which will make you feel full and suppress cravings, which means you won’t have to wake up in the middle of the night and sneak up in the fridge for second servings and desserts.

And here’s what you shouldn’t be consuming before bed:


Whilst alcohol has many bad effects on the body, people who think that it might help you nod off, need to reconsider the thought. Alcohol is one of the substances which stops you falling into deep sleep and might cause restlessness.


Many people say they have had strange dreams consuming eating lots of cheese; this is because hard cheese contains high levels of the amino acid tyramine which signals the brain cells to feel more alert. So no matter how fond you are of a post-dinner cheese-board, chomping down cheese will not only give you bad dreams but will also make it harder for you to fall asleep.

3.Spicy food

Ever had digestion issues after having a spicy curry for dinner? As ironic as it may sound, our cooking recipes are full of spices and chili peppers contain capsaicin which not only causes digestive issues but also makes it difficult for the body to normalize temperature thus leading to a less peaceful and restless sleep.

4.Fatty food

Fatty and greasy foods like burgers pizzas and fried snacks are pretty harsh on your stomach, making them hard to digest and you are more to feel heartburn which makes it more difficult to get to sleep.


This is indeed a no-brainer that the amount of caffeine in coffee makes it a heck-no before bed – caffeine is a potent stimulant which stays in your system for a pretty long time and you can still be the sensation of its effects even ten hours later.

Read More: Benefits of Using Raw Aloe Vera Everyday


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