Sleep is crucial for almost every aspect of health. Good sleep boosts immunity and reduces the chances of developing certain chronic illnesses.
To maintain good health it is commonly recommended to take 7-8 hours of sleep. There are several ways to get a good sleep like exercising regularly, limiting your stress, finding a good sleep routine and focusing on what you eat.
Making changes in your diet and including foods that are good for sleep helps to improve your sleep quality.
In this article, we discuss some good food options that you can include in your daily routine before bed to get a quality sleep.
Almonds
Almonds are a bunch of many nutrients. They are rich in healthy monounsaturated fats, fibre, magnesium, vitamin B and antioxidants. Magnesium and vitamin B can help promote better sleep. Additionally, almonds like other nuts are a good source of the hormone melatonin, which prepares your body for sleep and regulates your internal clock.
Warm milk
If you struggle with sleeplessness, then you must try a glass of warm milk. A cup of warm milk before bed can be relaxing. Nutrients like tryptophan, calcium, vitamin D and melatonin make milk a good option to consume before bed.
Tart cherry
Tart cherries are different from regular sweet cherries. They are antioxidants, vitamin C, magnesium, potassium, and phosphorus. Additionally, tart cherries or juice are considered a good option before sleep because of their richness in sleep-regulating compounds – melatonin, tryptophan, potassium, and serotonin.
Walnuts
Walnuts are a great source of healthy fats like omega-3 fatty acids and linoleic acid. They may also contribute to better sleep due to their fatty acid composition. Additionally, they contain high amounts of melatonin, serotonin, and magnesium, which are essential for good sleep.
Chamomile tea
Chamomile tea is an herbal tea with several health benefits. It is mainly known to reduce mental stress and depression and helps to promote sound sleep. In particular, chamomile tea contains apigenin. This antioxidant can help you fall asleep and reduce insomnia by binding to certain receptors in the brain.
Kiwi
Kiwi is one of the best foods to consume before bed. It is a low-calorie and highly nutritious food. Richness in vitamin C, vitamin K, potassium, folate, and so many other minerals makes it a highly nutritious fruit. It contains many sleep-promoting compounds like melatonin, anthocyanins, flavonoids, carotenoids, magnesium and potassium. Researchers have found that eating 1-2 kiwis before bed may help you sleep better.
Conclusion
Sleep is vital for health. Foods high in hormones like melatonin and serotonin are helpful for good sleep. Additionally, foods with high amounts of specific antioxidants and nutrients, such as magnesium and melatonin, are known to enhance sleep by helping you fall asleep faster or stay asleep longer.
