Best foods you can eat before bed to enhance your sleep quality
If it’s not the majority of your week, you are not alone in this. According to a study published in the Journal of Community Health in America, more than 3 in 10 Americans are getting less than 7 hours of sleep each night. Daily sleep recommendation is between seven and nine hours per night. you might be sleeping 7-8 hours but still not getting restful sleep.
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If you’re not getting enough quality, restful sleep, we have good news for you. There are a handful of foods that truly help you to sleep better and improves your overall sleep quality. Here are some of the best foods that truly help you to get a deep and restful sleep.
Research suggests that when you 2-3 kiwifruits one hour before going to bed, you’ll sleep longer and have a more deep and restful sleep. Kiwis contain vitamins C and E, and some other antioxidants which are helpful in improving the quality of your sleep. Kiwis also contain serotonin which is also responsible for boosting sleep. Kiwifruit is also rich in folic acid. The deficiency of folic acid can cause insomnia and sleep problems. So, the kiwifruit is highly recommended for deep and restful sleep.
Almonds have different nutrients and help in improving sleep quality. Almonds are the source of a sleep-regulating hormone called melatonin. Also, Almonds are a very good source of magnesium. Magnesium is recommended to improve sleep quality especially for the people suffering from insomnia. Almonds must be part of your daily nutrition. To get the sleep-promoting benefits of almonds, you can consume one handful (28g-30g) of almonds before going to bed.
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You might have heard about the chamomile tea. It’s a traditional remedy for insomnia and helps in getting a deeper and better sleep. Drinking chamomile tea contains an antioxidant called apigenin that binds to certain receptors in your brain and promotes sleepiness. Drinking Chamomile tea can also help to reduce anxiety and depression. You must try a cup of chamomile tea before going to bed and you’ll see a positive change in your overall sleep quality.
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Tart cherries are also very helpful in promoting sleepiness. Tart cherries contain melatonin, tryptophan, potassium, and serotonin. All these compounds are really helpful in getting restful sleep. Tart cherries also contain antioxidants like polyphenols that can also help in better sleep. Tart cherries are a good source of fiber and vitamin C and it is good before bed snack for you.
Do you remember the glass of milk that your mother gives you before going to sleep in your childhood? It really helps you to sleep better. Milk is a natural source of sleep-inducing Tryptophan. Tryptophan naturally increases serotonin which is the precursor to the melatonin. Melatonin promotes sleep and helps in a restful slumber. If you are not lactose intolerant or allergic to milk, drinking a glass of warm milk can be good before bed drink for you. It is easily available and really helps in restful sleep.
Not getting enough and restful sleep can affect your life in all aspects. Thanks to all these foods that help in improving the quality of sleep due to their sleep-inducing content like serotonin, melatonin, and antioxidants. But, there are also some foods that can deteriorate your sleep quality and quantity. The most well-known and popular one is coffee.
Alcohol is also not helpful in getting better sleep. It just helps you fall asleep initially but later you will struggle to get a restful sleep. People who drink sugar-sweetened beverages daily are more likely to have poor sleep quality. Avoid all these poor-quality foods to ensure a better and restful slumber.