Resting properly is very important to your health, and it can help lower your risk of developing certain health conditions. Getting good sleep would help improve your immune system and keep your brain functional and healthy.
Generally, it is advised that you need to get at least 7 to 9 hours of sound sleep every night, although this seems like a tedious task for some people.
There are a lot of strategies that you can use to ensure you sleep well at night; this includes tweaking your lifestyle habits and adding changes to your dietary plans.
Here is a list of foods and drinks that you should consider taking before going to bed.
Turkey
Not only does turkey taste incredibly delicious, but it is also highly nutritious. Turkey is high in protein, and this is important if you want to have strong muscles and a controlled appetite.
In addition, turkey is one of the most moderate sources of vitamin and minerals like phosphorus and riboflavin, and also a great source of selenium.
Turkey is associated with specific properties that make it relatable to see why people get tired and feel sleepy after eating it. Turkey contains an amino acid known as tryptophan which triggers the production of melatonin in the body. The protein in turkey also makes it a culprit in promoting tiredness.
There is a lot of research that shows that moderately consuming turkey before going to bed would result in better sleep quality and prevent you from tossing throughout the night.
Chamomile Tea
This is a very common herbal tea, and it is popular due to its numerous health benefits, which include helping you get proper rest.
Chamomile tea is exceptionally popular because it contains flavonoids that reduce inflammation that can cause cancer and other heart problems. Drinking chamomile tea may also help improve your immune system, skin health, reduce depression, and boost your overall health. Also, it has some remarkable properties that can help increase the quality of your sleep.
Chamomile tea contains apigenin which is an antioxidant that binds to the brain receptors and reduces insomnia. A study has shown that those who drank chamomile tea twice daily noticed a drastic improvement in their sleep quality, and also had fewer depression symptoms.
You should consider drinking chamomile tea if you are finding it difficult to sleep well at night.
Almonds
Almonds are very rich in nutrients, and an ounce is more than enough to supply you with the amount of manganese your body needs for a day. Research has shown that eating almonds is linked to a reduced risk of heart conditions and type 2 diabetes. This is because almonds contain fiber and monosaturated fats.
Almonds also contain antioxidants that can protect your cells from being inflamed, which can cause chronic diseases.
Because almond promotes the secretion of melatonin; it is categorized as one of the foods that can help boost your sleep quality. Melatonin is responsible for regulating your body’s clock and gives your body the signal to get ready for bed.
Moderately consuming almonds would help boost your sleep quality, most especially for those who battle insomnia.
The role of magnesium in aiding a good night rest is its ability to decrease inflammation. Also, it helps t lower cortisol – a stress hormone – which interrupts you from sleeping well.
Kiwi
Kiwis are very nutritious, and as a bonus, they are very low in calories. One kiwi fruit contains only 42 calories while still packed with numerous nutrients. It provides men with 23% of the vitamin K they need every day. It also contains a fair amount of potassium and folate and little bits of trace minerals as well.
Eating kiwi would help reduce inflammation and improve your digestive health. And these effects are linked to the high amount of fiber and carotenoid antioxidants it contains.
Kiwi is one of the best foods you should eat before going to bed, and ensure you eat it about an hour before your sleep time.
The sleep-enhancing effect of kiwi is linked to serotonin, which is a hormone that helps balance your sleep cycle. Plus, its inflammatory antioxidants can be partially responsible for its sleeping effect.
Passionflower Tea
This is another tea popular because of its effectiveness in treating different health conditions. This herbal tea is known for its role in reducing anxiety and apigenin production. Apigenin is responsible for creating a calming effect that can promote sleepiness.
Passionflower tea is rich in antioxidants and is known for reducing your risk of developing heart conditions, and works to boost your immune system.
