2023-04-24 06:23:57
It is usually recommended to get 7 to 9 hours of uninterrupted sleep each night to reduce the risk of disease, maintain brain health and boost the immune system. Many people suffer from not getting a good sleep, so in this article we present the best foods and drinks that improve sleep quality.
Almonds
- Studies have linked eating almonds regularly to a lower risk of some chronic diseases such as type 2 diabetes and heart disease, due to its richness in healthy monounsaturated fats, fiber and antioxidants.
- Almonds also help improve the quality of sleep, as they are a source of the hormone melatonin, which regulates the body’s internal clock and helps it prepare for sleep.
- Almonds are an excellent source of magnesium, with 28 grams of almonds providing 19 percent of the daily requirement. Consuming adequate amounts of magnesium helps improve sleep quality, especially for those who suffer from insomnia.
Turkey
- Turkey is rich in protein, with every 28 grams of it providing nearly 8 grams of protein
- Studies show that eating moderate amounts of protein before bed is associated with better sleep quality and promotes sleepiness. It is also an excellent source of selenium, with every 478 grams providing 56 percent of the daily requirement for selenium.
- Turkey is a great food to eat before bed because it contains the amino acid tryptophan, which increases melatonin production and improves sleep.
fatty fish
- Fatty fish such as salmon, tuna, trout and mackerel are an excellent source of vitamin D. For example, 85 grams of salmon contains 570 international units (IU) of vitamin D, which is 71 percent of the daily requirement of vitamin D.
- Fatty fish is high in healthy omega-3 fatty acids, which protect once morest heart disease and promote brain health. Studies have shown that the combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to improve sleep quality, as both have been shown to increase serotonin production and sleep faster and more deeply.
chamomile
- Chamomile is an herb that carries many health benefits. It is rich in antioxidants (flavones) that reduce inflammation, which often leads to chronic diseases such as cancer and heart disease.
- Drinking chamomile boosts the immune system, reduces anxiety and depression, and improves skin health.
- Chamomile has some unique properties that may improve sleep quality. It contains an antioxidant (apigenin) that binds to certain receptors in the brain that promote sleepiness and reduce insomnia. A study in 34 adults found that those who took 270 milligrams of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and had fewer nighttime awakenings than those who did not consume chamomile.
Sour cherry juice
- Tart cherry juice has some great health benefits, with 240 milligrams of it containing 17 percent of the potassium a woman needs each day and 13 percent of the potassium a man needs each day.
- Rich source of antioxidants, including anthocyanins and flavonols.
- Studies have shown its nighttime sleep-promoting effects, relieving insomnia and improving sleep quality due to its high levels of melatonin.
Dairy products
Like a glass of milk, cheese and yogurt, they are known sources of tryptophan, which improves sleep in the elderly especially when paired with light exercise.
the banana
Bananas contain tryptophan and are also a source of magnesium, and these two ingredients help in getting a good night’s sleep.
oatmeal
Oatmeal contains melatonin, which causes drowsiness when taken before bed.
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