9 foods to help you sleep better every night

Good sleep is extremely important to our overall health. Getting enough sleep reduces your risk of developing a number of chronic diseases, keeps your brain healthy and boosts your immune system. Normally, you should sleep for 7 to 9 hours continuously each night, although this is quite difficult to do for many people. So what to eat to sleep so that we don’t have to toss and turn every night? Here are the 9 best foods and drinks you can eat before bed to boost sleep quality.

1. Almonds

Almonds are a nut with many health benefits. This is a great source of nutrients with many nutrients such as phosphorus, riboflavin, manganese, etc. Eating almonds regularly can reduce the risk of several chronic diseases, such as type 2 diabetes and heart disease. This is attributed to the healthy monounsaturated fats, fiber and antioxidants found in almonds.

It is claimed that almonds can also help enhance sleep quality. Because almonds are a source of the hormone melatonin. Melatonin helps regulate your circadian clock and signals your body to prepare for sleep. Almonds are also an excellent source of magnesium. Consuming adequate amounts of magnesium can help improve sleep quality, especially for people with frequent insomnia. In addition, magnesium can also help reduce levels of the stress hormone cortisol, a substance that disrupts sleep. However, research on almonds and sleep is still more conclusive.

Almonds help you improve sleep

Eating almonds helps you sleep better

2. Turkey

Turkey is delicious and nutritious and very rich in protein. Protein is important for keeping muscles strong and helping to regulate our appetite. In addition, turkey also provides small amounts of vitamins and minerals, such as riboflavin and phosphorus. Most notably, turkey contains the amino acid tryptophan, which increases melatonin production, making it easier to fall asleep. This is definitely a delicious suggestion for those who do not know what to eat to sleep easily.

3. Chamomile tea

Chamomile tea is a popular herbal tea that has many health benefits. Chamomile tea contains a well-known active ingredient called flavonoids. This is an antioxidant that helps reduce inflammation, which often leads to chronic diseases, such as cancer and heart disease. There is also some evidence that drinking chamomile tea can boost the immune system, reduce anxiety and depression, and improve skin health.

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Chamomile tea has an antioxidant with unique properties that can improve sleep quality, apigenin. This antioxidant binds to certain receptors in your brain that may promote feelings of sleepiness and reduce insomnia.

Another study found that women who drank chamomile tea for 2 weeks reported improved sleep quality compared to those who didn’t drink the tea. People who drank chamomile tea also had fewer symptoms of depression, which is often linked to sleep problems.

Chamomile tea helps you sleep well while boosting antioxidants

Chamomile tea helps you sleep well while boosting antioxidants

4. Kiwi

Kiwi is a low calorie and high nutrient fruit. In addition to vitamin C and vitamin K, kiwi contains a rich amount of folate and potassium as well as several trace minerals. What’s more, eating kiwi can help with digestive health, helping to reduce inflammation and lower cholesterol. These effects are due to the large amount of fiber and carotenoid antioxidants present in kiwi.

According to studies on their ability to improve sleep quality, kiwi can also be one of the best foods if you want to know what to eat to help you fall asleep. In a 4-week study, 24 adults consumed two kiwis an hour before bed each night. At the end of the study, the participants fell asleep 42 percent faster than if they hadn’t eaten anything before bed. Additionally, their ability to sleep without interruption improved by 5%, while their total sleep time increased by 13% (34).

The sleep-enhancing effects of kiwi are thought to be due to serotonin. Serotonin is a brain chemical that helps regulate sleep cycles. It is also thought that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, have a similar effect. So eating 1-2 medium-sized kiwis before bed can help you fall asleep. faster and sleep longer.

Kiwi fruit enhances sleep quality thanks to serotonin

Kiwi fruit enhances sleep quality thanks to serotonin

>>> See more: 13 foods that make it difficult to sleep, you should give up right at the meal

5. Cherry juice

Cherry juice provides small amounts of important nutrients, such as magnesium, phosphorus, potassium, and more. In addition, cherry juice is a natural source of antioxidants, including anthocyanins and flavonoids.

Cherry juice is also known to promote sleepiness and it has even been studied for its role in reducing insomnia. For these reasons, drinking cherry juice before bed can improve your sleep quality. The sleep-promoting effects of cherry juice are due to melatonin.

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In one small study, adults with insomnia drank 240ml of cherry juice twice a day for 2 weeks. They slept 84 minutes longer and reported better sleep quality than when they didn’t drink the juice. While these results are promising, more extensive research is needed to confirm the role of cherry juice in improving sleep and preventing insomnia.

6. Fatty fish

Fatty fish such as salmon, tuna, mackerel… are very good for health. These fish are known for being high in vitamin D. In particular, fatty fish are high in healthy omega-3 fatty acids, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA and DHA are known to reduce inflammation. Additionally, omega-3 fatty acids may protect against heart disease and promote brain health. The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase serotonin production.

In one study, men who ate 300 grams of Atlantic salmon three times a week for six months fell asleep about 10 minutes faster than those who ate only chicken, beef or pork. This effect is thought to be the result of the amount of vitamin D present in this fish.

Salmon is one of the healthy fatty fish

Eat salmon for dinner if you don’t know what to eat to make it easier to sleep

7. Walnuts

Walnuts contain many nutrients. 28 grams of walnuts provide 1.9 grams of fiber, 4.3 grams of protein, more than 19 vitamins and minerals such as magnesium, phosphorus, manganese and copper. Additionally, walnuts are a good source of healthy fats, including omega-3 fatty acids and linoleic acid.

Walnuts promote heart health. They have been studied for their ability to lower high cholesterol levels, which is a major risk factor for heart disease. What’s more, some researchers claim that eating walnuts improves sleep quality, as walnuts are one of the best food sources of melatonin.

Besides, the fatty acid composition of walnuts may also contribute to a better night’s sleep. They provide alpha-linolenic acid (ALA), an omega-3 fatty acid that is converted to DHA in the body. DHA may increase serotonin production.

8. Passion flower tea

Passion flower tea is an herbal tea that has long been used to treat a number of health problems. It is a source of flavonoid antioxidants, which have been shown to reduce inflammation, boost immune health and reduce the risk of heart disease. If you still do not know what to eat to sleep, enjoy a cup of passion flower tea in the evening.

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Additionally, passionflower tea has been studied for its ability to reduce anxiety. Apigenin, another antioxidant found in this flower, produces a calming effect by binding to certain receptors in our brain. In addition, there is also some evidence that passionflower increases the production of the brain chemical gamma aminobutyric acid (GABA). GABA works to inhibit other brain chemicals that cause stress, such as glutamate. This calming property of passionflower tea can promote feelings of sleepiness, so you can drink passionflower tea to help you fall asleep more easily.

Similar to chamomile, passionflower tea will give you a better night's sleep every night

Similar to chamomile, passionflower tea will give you a better night’s sleep every night

9. White rice

This cereal is considered a staple food in many Asian countries. The main difference between white rice and brown rice is that white rice has had the bran and germ layers removed. This makes it low in fiber, nutrients, and antioxidants.

However, white rice still contains a large amount of vitamins and minerals. White rice is high in carbs, providing 22 grams in a 79-gram serving. The carb content and lack of fiber contribute to the high glycemic index found in this cereal. It has been suggested that eating foods with a high glycemic index at least 1 hour before bedtime can help improve sleep quality.

One study compared the sleep habits of 1,848 people based on whether they ate rice, bread, or noodles. Research results show that people who eat more rice have better sleep, longer sleep time than the other two groups.

Getting enough sleep is extremely important for our health. Hopefully, through this article, you have learned what to eat to sleep easily and can improve your own sleep. In addition, you should balance your activity time, spend 1-2 a day on physical exercise. Moderate activity is also a way to get a better night’s sleep. If you are still inexperienced in scheduling exercises, you can consult a personal trainer, they will help you set up a suitable exercise schedule and diet.

Reference source

The 9 Best Foods and Drinks to Have Before Bed https://www.healthline.com/nutrition/9-foods-to-help-you-sleep Date of access 20/05/201

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