One of the most important things for achieving optimal health is to get a good night’s sleep every day. It can reduce the risk of developing various chronic illnesses, give your immune system a boost and also ensure brain health. You should get uninterrupted sleep of at least 7 to 9 hours daily, but many people struggle to do so. There are numerous strategies that you can use for promoting good sleep, one of which is to make changes to your diet. There are some foods and drinks that can help promote sleep and incorporating them in your diet can be highly beneficial.
Some of the best foods and drinks to have before going to bed for better sleep are highlighted below.
Almonds
There are a horde of health benefits associated with almonds. They are a great source of many nutrients, including manganese, riboflavin and phosphorus. You can reduce the risk of many chronic diseases when you eat almonds regularly, such as heart disease and diabetes. This is due to the antioxidants, fiber and healthy monounsaturated fats they contain. They are also known to improve sleep quality because they contain the hormone melatonin, which can regulate your internal body clock. This makes them useful for people suffering from insomnia. Almonds also reduce the stress hormone cortisol that can interrupt sleep and their ability to reduce inflammation also promotes sleep.
Turkey
High in protein and a number of other minerals and vitamins, turkey can also encourage sleepiness. This comprises of tryptophan, the amino acid that increases melatonin production. The protein it contains also promotes sleep because it means you will wake up less during the night.
Chamomile tea
A popular herbal tea, chamomile tea provides a number of health benefits. It contains flavones, which are a class of antioxidants for reducing inflammation that leads to various chronic diseases like heart disease and cancer. Drinking this tea also boosts your immune system, reduces depression and anxiety, improves skin health and has properties that can also improve sleep quality.
It contains apigenin, which is an antioxidant that binds to some brain receptors that reduce insomnia and promote sleep.
Kiwi
A nutritious and low-calorie fruit, kiwi contains Vitamin C, vitamin K, potassium and folate. They can reduce inflammation, improve digestive health and lower cholesterol, thanks to the carotenoid antioxidants and fiber they contain. They are also one of the best things to eat before going to bed because they can help improve sleep. This is due to the serotonin, the brain chemical responsible for regulating your sleep cycle.
Tart cherry juice
There are various important nutrients that you can get from tart cherry juice, which include phosphorus, magnesium and potassium. It also has lots of antioxidants, including flavonols and anthocyanins. It contains high amount of melatonin that contribute to its sleep-promoting effects. Therefore, it is often used by people who struggle with insomnia, or have trouble falling asleep at night. It can also improve sleep quality.
