Good sleep is essential for your overall health.
You may be less likely to develop certain chronic diseases, it can keep your brain healthy and increase your immune system
Although it is recommended to get 7 to 9 hours of uninterrupted sleep every night, many people find it difficult.
You can promote good sleep by using many strategies, such as changing your diet. Some foods and beverages have sleep-promoting properties
These are the top 9 foods and drinks that you can enjoy before going to bed to improve your sleep quality.
Almonds, a tree nut, have many health benefits.
These nuts are a great source of nutrients. One ounce (28g) of dry roasted nuts provides 18% of an adult’s daily phosphorus needs and 23% of riboflavin.
A ounce provides 21% of daily manganese requirements for women and 25% for men (25%)10).
These chronic diseases can be prevented by antioxidants.
Almonds are believed to improve sleep quality. Almonds and other nuts are rich in the hormone melatonin. The hormone melatonin controls your internal clock and signals the body to go to sleep.
Almonds also contain 19% of your daily magnesium needs, and they provide only one ounce of it. For those suffering from insomnia, consuming adequate magnesium can help improve your sleep quality.
It is believed that magnesium’s ability to reduce inflammation plays a role in the promotion of sleep. Magnesium may also help to lower levels of cortisol, which can disrupt sleep
Despite this, there is very little research on sleep and almonds.
A study looked at the effects of giving rats 400 mg (mg) almond extract. The rats slept more deeply and longer when they were given almond extract
Almonds have been shown to be beneficial for sleep, although more human studies are required.
A 1-ounce (28-gram), or a few handfuls of almonds, is sufficient to test if almonds affect your sleep quality.
Almonds can be a good food to eat before you go to bed. They are rich in melatonin, and magnesium, which is a sleep-enhancing mineral.
Turkey is both delicious and nutritious.
Roast turkey is high in protein. It has almost 8 grams per ounce (28g) of protein. Protein is essential for maintaining muscle strength and controlling your appetite.17, 18).
Turkey is also a good source of some vitamins and minerals like riboflavin, phosphorous, and others. A 3-ounce serving of turkey provides 56% of the Daily Value (DV).19).
Turkey may have some properties that cause people to feel tired or encourage sleepiness. It contains the amino acid tryptophan which increases the production melatonin.20, 21).
Turkey’s protein may also be responsible for its ability to cause tiredness. Evidence suggests that moderate intake of protein before bed can lead to better sleep quality and less wakefulness throughout the night.22).
Turkey is a good food to eat before you go to bed because of its high levels of protein and tryptophan. Both of these can cause tiredness.
Chamomile tea may have a number of health benefits.
It is well-known for its flavones. Flavones, a class antioxidant that lowers inflammation, are often responsible for chronic diseases such as heart disease and cancer.23).
Some evidence suggests that chamomile tea can boost your immune system and reduce anxiety and depression. It may also improve skin health. Chamomile tea also has unique properties that can improve sleep quality.23, 24, 25).
Particularly, chamomile is rich in apigenin. This antioxidant binds with certain brain receptors that can promote sleepiness and decrease insomnia.23, 26).
A 2011 study of 34 adults showed that those who took 270mg of chamomile extract twice daily over 28 days fell asleep 15 to 20 minutes faster than those who did not.27).
Another study showed that women who consumed chamomile tea for two weeks had better sleep quality than those who did not.
People who drank chamomile tee had less symptoms of depression (commonly associated with sleep problems).28).
Drinking chamomile tea has been proven to increase sleep quality and promote sleepiness.
Kiwis are very nutritious and low in calories.
A single fruit has 42 calories, and a substantial amount of nutrients.
It also contains some folate and potassium, as well as trace minerals.29, 30, 31).
Consuming kiwis can also improve your digestion, lower inflammation, and lower cholesterol. These benefits are due to the high levels of fiber and carotenoid anti-oxidants that they provide.32, 33).
Research has shown that kiwis are a good food to eat before going to bed, and may even improve your sleep quality.
24 adults consumed 2 kiwifruits each hour before going to sleep during a 4-week study. Participants fell asleep 42% faster when they ate nothing before bedtime.
Their ability to sleep through the night without awakening improved by 5% and their total sleep time increased 13% (34).
Serotonin is sometimes responsible for the sleep-promoting properties of kiwis. Serotonin, a brain chemical that regulates your sleep cycle, is sometimes attributed to kiwis.22, 34, 35).
Some believe that sleep-promoting antioxidants found in kiwis (vitamin C and carotenoids) may also be responsible. 36).
To determine if kiwis have any effect on sleep, more research is required. However, it is possible to fall asleep quicker and stay asleep for longer if you eat 1-2 medium kiwis before going to bed.
The antioxidants and serotonin in kiwis are both good for your sleep quality.
Tart cherry juice offers some amazing health benefits.
It provides a modest amount of some important nutrients like magnesium and phosphorus. It is also a good source for potassium.
A 8-ounce (240ml) serving of potassium contains 17% and 13% respectively of what a woman needs daily.37, 38).
It’s also a good source of antioxidants like flavonols and anthocyanins.39, 40, 41).
Tart cherry juice has been shown to improve sleep quality and even relieve insomnia. Drinking tart cherry juice before you go to bed can improve your sleep quality.6, 20).
Tart cherry juice’s high levels of melatonin are responsible for its sleep-promoting properties.6, 20, 42).
A small study found that adults suffering from insomnia consumed 8 ounces (240ml) of tart cherries juice twice daily for two weeks. The juice gave them a better night’s sleep and they slept for 84 minutes more.43).
If you have trouble falling asleep or staying asleep at night, it is worth trying tart cherry juice before bed.
Tart cherry juice is rich in the sleep-producing hormone melatonin, which may help you get a good night of sleep.
Fatty fish like salmon, tuna and trout are extremely healthy. Their exceptional levels of vitamin D make them stand out.
A 3-ounce (85g) serving of sockeye Salmon contains 570 international units of vitamin D. This is 71% of your daily value. A similar amount of farmed rainbow trout has 81% of your daily value (DV).44).
Also, fatty fish contain high levels of healthy omega-3 fatty acid, particularly eicosapentaenoic (EPA) as well as docosahexaenoic (DHA).
DPA and EPA are well-known for reducing inflammation. Omega-3 fatty acids are also known to reduce inflammation and protect the heart.45, 46).
Combining omega-3 fatty acids with vitamin D in fatty fish could improve sleep quality. Both have been shown to increase serotonin production (22, 47, 48).
One study found that men who consumed 10.5 ounces (300g) of Atlantic salmon three days a week for six months fell asleep 10 minutes quicker than those who ate chicken, beef or pork.
Fatty fish can be a good source of vitamins D and omega-3 fat acids. These fatty oils have properties that could improve your sleep quality.
Walnuts are a very popular tree nut.
They are rich in nutrients and provide over 19 vitamins, minerals, as well as 1.9 grams fiber in a 1 ounce (28-grams) serving. Walnuts are rich in magnesium, copper, phosphorous, manganese and manganese.50).
Walnuts are rich in healthy fats such as omega-3 fatty acid and linoleic acids. They also contain 4.3 grams protein per ounce which can help reduce appetite (18). 50, 51).
Researchers have also found that walnuts are a good food source of melatonin, which can improve sleep quality.52, 53).
However, walnuts can help you sleep better if you have trouble sleeping. A handful of walnuts would be sufficient.
Walnuts may help you sleep better. Walnuts are a good source of healthy fats and melatonin.
Passionflower tea was also studied in terms of its ability to reduce anxiety.
Passionflower may have anxiety-reducing properties due to apigenin, an antioxidant. Apigenin has a relaxing effect because it binds to certain brain receptors.56).
Passionflower may also increase the brain chemical, gamma aminobutyric acids (GABA). GABA inhibits other brain chemicals that cause stress, like glutamate.57).
Passionflower tea’s calming properties may encourage sleepiness so you might consider drinking it before bed.
41 adults consumed a cup passionflower tea before going to bed in a seven-day study. The tea made them feel better about their sleep than if they didn’t.58).
White rice is a common staple food in many countries.
White rice is different from brown rice in that it has had its germ and bran removed. This results in a lower level of fiber, nutrients, antioxidants, and other nutrients.
White rice is still a good source of some vitamins and minerals.
White rice, 4 ounces (79 grams) provides 19% folate daily. It also contains 21% of your daily thiamine requirements for men, and 22% for women.59, 60, 61).
A 4-ounce (479g) serving of white long-grain rice has 13% of your daily value for manganese.10).
White rice has 22 grams of carbs per 4-ounce (79g) serving. The high glycemic (GI) of white rice is due to its high carbohydrate content and low fiber. Glycemic index (GI) is a measure of how fast a food can raise your blood sugar.59, 62).
Research suggests that eating high-GI foods, such as white rice at least one hour before bed can improve your sleep quality.20).
One study looked at the sleep habits and food intakes of 1,848 individuals.
Due to its high glycemicindex (GI), white rice might be a good choice to eat before bed. Higher GI might promote better sleep.
Many other foods and beverages also have sleep-promoting properties. They may also contain large amounts of nutrients like tryptophan.
In some cases, however, it’s not clear if they have any effect on sleep.
- Dairy products Tryptophan is found in dairy products such as cottage cheese, plain yogurt and glass of milk.
- Bananas: Banana peels are rich in tryptophan, and the banana itself has a small amount of magnesium. These properties can help you sleep well.14, 67).
- Oatmeal: Oatmeal is similar to rice but contains more carbs and fiber than rice.Oats are also a good source of melatonin (13).
Sleeping well is essential for your health.
There are many foods and beverages that may be helpful. They contain brain chemicals and sleep-regulating hormones, like serotonin and melatonin.
Certain foods and beverages contain high levels of certain antioxidants and nutrients that can help you sleep faster and stay asleep longer.
It is best to consume sleep-enhancing foods and drinks at least two hours before you go to bed. their effects on sleep are promising.