It may reduce your risk of developing certain chronic illnesses, keep your brain and digestion healthy and boost your immune system. It's generally recommended to get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough.There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods have sleep-promoting properties.
These 7 foods you can eat before bed to enhance your sleep quality.
1. Almonds
Almonds are a type of tree nut with many health benefits.They are an excellent source of many nutrients, as one ounce contains 14% of your daily needs for phosphorus, 32% for manganese and 17% for riboflavin.Also, eating almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their content of healthy monounsaturated fat, fiber and antioxidants.It has been claimed that almonds may also help boost sleep quality.This is because almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin. Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia.Magnesium’s role in promoting sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep.Almonds are a source of melatonin and the sleep-promoting mineral magnesium, two properties that make them a great food to eat before bed.
2. Turkey
Turkey is delicious and nutritious.It is high in protein, providing 4 grams per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite.Additionally, turkey is a good source of a few vitamins and minerals. A 1-ounce (28-gram) serving contains 5% of your daily needs for riboflavin, 5% for phosphorus and 9% for selenium.Turkey may be a great food to eat before bed due to its high content of protein and tryptophan, both of which may induce tiredness.
Chamomile tea is a popular herbal tea that may offer a variety of health benefits.It is well known for its content of flavones, a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease.There is also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality.Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.Chamomile tea contains antioxidants that may promote sleepiness, and drinking it has been shown to improve overall sleep quality.
4. Kiwi
Kiwis are a low-calorie and very nutritious fruit.One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K.It also contains a decent amount of folate and potassium, as well as several trace minerals.Furthermore, eating kiwis may benefit your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide.Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.
Tart cherry juice has some impressive health benefits.First, it’s high in a few important nutrients. An 8-ounce (240-ml) serving contains 62% of your daily needs for vitamin A, 40% for vitamin C and 14% for manganese.Additionally, it is a rich source of antioxidants, including anthocyanins and flavonols. Antioxidants may protect your cells from harmful inflammation that can lead to chronic diseases like diabetes and heart disease.Tart cherry juice is also known to promote sleepiness, and it has even been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality.Due to its content of the sleep-promoting hormone melatonin, tart cherry juice may help induce a good night’s sleep.
6. Fatty Fish
Fatty fish, such as salmon, tuna, trout and mackerel, are incredibly healthy.What makes them unique is their exceptional vitamin D content. For example, a 3.5-ounce (100-gram) serving of salmon contains 525–990 IU of vitamin D, which is over 50% of your daily needs.Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically EPA and DHA, both of which are known for reducing inflammation. Omega-3 fatty acids may also protect against heart disease and boost brain health.The combination of omega-3 fatty acids and vitamin D in fatty fish have the potential to enhance sleep quality, as both have been shown to increase the production of serotonin, a sleep-promoting brain chemical.Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply, but more studies are needed to make a definite conclusion about the ability of fatty fish to improve sleep.Fatty fish are a great source of vitamin D and omega-3 fatty acids, both of which have properties that may improve the quality of your sleep.
7. Walnuts
Walnuts are a popular type of tree nut.They are abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 2 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, copper and manganese.Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4 grams of protein per ounce, which may be beneficial for reducing appetite.Walnuts may also boost heart health. They have been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease.
No comments:
Post a Comment