10 Best Foods You Should Eat Before Bed To Get More Sleep
How much to eat and what to eat is a major debatable question that many people ask. To look for answers, these people then visit websites that provide sleeping tips pertaining to food. You may also find books on this particular topic. These books are for people who want an in-depth knowledge of the topic.
Apart from books, websites, like Voonky.com provides sleeping tips to interested individuals as well.
10 Best Foods To Promote Sleep
1. Almonds
Almonds are an ideal source of nutrients. Eating almonds daily has been linked with low risk of diseases, for example, type 2 diabetes and heart disease. Almonds may also help improve sleep quality.
Almonds are a source of melatonin, the sleep-regulating hormone. Almonds are also an ideal source of magnesium. Thus, the intake of a sufficient amount of magnesium may aid in improving the quality of sleep, especially for those who are suffering from insomnia.
This reduces cortisol levels (a stress hormone), which is known to interrupt sleep.
2. Turkey
Turkey is delicious, nutritious and high in protein. Protein is vital for keeping one’s muscles strong and regulating one’s appetite. Many people claim turkey is a great food to eat before bed due to its ability to promote sleepiness.
There is the amino acid tryptophan present in it, which increases the making of the sleep-regulating hormone melatonin. The protein in turkey also contributes to its ability to increase tiredness. The intake of sufficient amounts of protein before bed is linked with better sleep quality, including less waking up throughout the night.
3. Chamomile Tea
There is some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality.
Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
4. Kiwi
Kiwis are a low-calorie and nutritious fruit. Eating kiwi is beneficial for one’s digestive health, and helps in the reduction of inflammation and lowers one’s cholesterol. These effects occur because of the large amount of fiber and carotenoid antioxidants that they provide.
Serotonin is a brain chemical that aids in regulating one’s sleep cycle. Due to their high content of serotonin, kiwis promote sleep.
5. Tart Cherry Juice
Tart cherry juice is one of the food that promotes sleepiness. Melatonin is a hormone that regulates one’s internal clock and signals one’s body to prepare for sleep. Due to its high content of melatonin, a tart cherry juice promotes sleep.
6. Fatty Fish
Fatty fish includes a combination of omega-3 fatty acids and vitamin D that have the ability to improve sleep quality, as they both increase the making of serotonin, that is, a sleep-promoting brain chemical.
7. Walnuts
The sleep-regulating hormone melatonin is boosted by walnuts. Walnuts improve sleep quality. The contribution of the fatty acid makeup of walnuts helps in the betterment of sleep. They provide ALA, an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase production of serotonin, a sleep-enhancing brain chemical.
8. Passionflower Tea
Passionflower tea has the potential to decrease anxiety. This is attributed to its content of apigenin, an antioxidant that produces a calming effect by binding to certain receptors in your brain. The calming properties of passionflower tea promote sleepiness.
9. White Rice
White rice has a high glycemic index. By eating white rice, a few hours before bed may help improve sleep quality and is linked with better sleep.
10. Bananas
Tryptophan is present in bananas which is a good source of magnesium. Both of these properties helps one get a good night’s sleep.
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