As you might know, having a good sleep is very important for our health. It will help to boost your immune system, maintain a healthy brain, and many other advantages. Even though it is highly recommended that one adult should get at least 7 hours sleeping per night, the number of people having sleep disorders is increasing remarkably these days, due to many reasons.
You will find many methods to promote your sleep and one of them is foods and drinks. However, some people struggle to figure out which food can help to increase their sleep quality while still supporting their diet plan! If you are one of them, below are the 5 best foods and refreshments that will meet your needs.
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1. Almonds
Almonds are known as a great source of various nutrients and also very suitable for people who are trying to lose weight. Scientists have proven that eating almonds frequently can help to decrease the risks of some dangerous diseases like heart disease and diabetes type 2. It even helps to control the blood pressure levels.
Moreover, almonds are believed to help boost our sleep quality since it contains the hormone melatonin, which can regulate the body’s internal clock and remind the body when it is time to sleep.
Also, almonds are known as one great source of magnesium, which has the ability to improve sleep quality and support insomnia treatment. Magnesium will help to reduce the level of the hormone cortisol, which is one of the reasons for stress and interrupted sleep.
Besides, almonds include some nutrients that your body is not able to digest or break down. In other words, our body cannot absorb all of the calories in nuts. Some experiments even suggest that eating nuts like almonds can increase metabolism, supporting an effective diet plan. Even though this food is high in calories, it is still believed to be a weight-loss-friendly food!
2. Chamomile tea
While black tea or green tea might cause sleep disorder, chamomile tea is proven to be very good for sleep. Containing flavones, chamomile tea can reduce the risk of many chronic diseases like heart disease or cancer. This beverage also contains several antioxidants that might boost sleepiness. Some studies have proven that people taking chamomile regularly experienced less mid-night wake-up as well as fell asleep faster.
Besides, this drink can reduce appetite, meaning that it can definitely help us to lose weight!
3. Kiwi
One kiwi includes about 42 calories only; meanwhile, this fruit is very nutritious since it contains a large amount of vitamin C and vitamin K. This fruit might help to improve your digestion system as well as decrease the cholesterol level.
Especially, kiwi is proven to increase our sleep quality. According to a sleep study, participants who eat 2 kiwis before bedtime fall asleep even 42% more quickly than people who eat nothing. Their sleep time also goes up by 13%, while their sleep is less interrupted.
Even though there is more research and evidence is needed to prove that kiwi is good for sleeping, consuming kiwifruit before going to bed can help to increase both sleep quality and quantity.
4. Fatty fish
As you might have heard, fatty fish such as tuna, salmon, mackerel are very good for our health. They contain a large amount of vitamin D and healthy omega-3 acids. Omega-3 in fatty fish will protect you from heart disease as well as increase your brain health.
Vitamin D combined with Omega-3 fatty acids will leverage our body to generate serotonin, therefore improve sleep quality. You will find it easier to fall asleep and sleep tighter.
5. Walnuts
Walnuts contain such an abundant amount of various nutrients, including 19 types of minerals and vitamins. This tree nut is also a great source of omega-3 fatty acids as well as linoleic acid, meaning that this food has the ability to decrease cholesterol and boost heart health.
Many studies have proven that walnuts can improve sleep quality since this is also a source of melatonin. Besides, the fatty acids in walnuts are very useful for people who have trouble sleeping. Even though there is not much research or study about walnuts helping sleep improvement, eating some walnuts before bed might help you with your sleep.
We hope that our information will help to enhance your sleep quality and quantity. Some foods and beverages that contain melatonin and magnesium are known to support your sleep, therefore enhance your general health. You should consume them at least 2 hours before bedtime to avoid digestive problems.
Overall, more studies and researches are needed to determine these foods’ effects on our sleep. However, they are believed to be very promising in this field.
Source: Healthline
