Best Food and Drinks to Have Before Bed
Good sleep is important to your overall health.
It can reduce your risk of developing certain chronic diseases, keep your brain healthy, and improve your immune system.
It is recommended to sleep between 7 and 9 hours each night, although it is difficult for many people.
There are many strategies you can use to promote a good night’s sleep and change your diet, especially since certain foods and drinks are substances that promote sleep.
Here are 9 best foods and drinks to have before bed to improve the quality of your sleep.pizzahutswag
1. Aramona
Almonds are a type of nut that has many health benefits.
It is an excellent source of many nutrients, as 28 grams of dry roasted walnuts provide 18% of the European daily requirement of 23% for riboflavin.
One ounce also provides 25% of the daily manganese requirement for men and 31% of the daily manganese requirement for women.
Eating almonds regularly has been linked to the risk of some chronic diseases, such as type 2 diabetes and respiratory diseases. This was due to its high fat, fiber and fat content.
Antioxidants can protect your muscles from the damaging inflammation that these permanent diseases can cause.
Almonds are said to also help improve the quality of sleep. Because almonds and other types of nuts are a source of the hormone melatonin. Melatonin controls your internal clock and signals your body to be ready for sleep
Almonds are a great source of magnesium, providing 19% of your daily requirement in just 1 ounce. Eating lots of magnesium can help improve sleep quality, especially for those who are sleepy.
Magnesium’s role in promoting sleep is said to be related to its ability to reduce inflammation. Additionally, it can help reduce the stress hormone cortisol, which is known to prevent sleep.
Also, the research on ammonia and sleep is ambiguous.
2. Turkey
Turkey is delicious and nutritious.
It is high in protein, and cooked turkey provides about 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and your appetite in check.
Turkey is also low in certain vitamins and minerals, such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of your daily value.
Turkey has a number of products that explain why some people get tired after eating and believe it promotes drowsiness. In particular, it contains the amino acid tryptophan, which increases the production of melatonin.
Turkey protein may also contribute to its ability to promote fatigue There is some evidence that eating the right amount of protein before bed can affect better sleep quality, including not waking up at night.
More research is needed to confirm turkey’s ability to improve sleep.
3: Chamomile tea
Thiamomile is a popular herbal tea that can provide a variety of health benefits.
It is known for its counterparts. Flavones are a variety of antioxidants that reduce inflammation that leads to chronic diseases, such as cancer and respiratory illnesses.
There is also some evidence that drinking chamomile tea can boost your immune system, reduce anxiety and depression, and improve the health of your skin. Chamomile tea also has a number of special properties that can improve sleep quality.
In particular, chamomile gum contains apigenin. This antioxidant binds to certain receptors in your brain that can promote sleepiness and reduce insomnia.
A 2011 study of 34 adults found that those who slept 270 mg of chamomile extract twice daily for 28 days slept 15 minutes faster and woke up less at night compared to those who did not consume by jerking off.
Some studies have also shown that women who drank chamomile tea for 2 weeks slept better than women who didn’t drink tea.
Those who drank chamomile tea had fewer symptoms of depression, which is linked to sleep problems.
If you want to improve the quality of your sleep it is recommended that you try to drink alcohol before going to bed.
4. Kiwi
Kiwis are low in calories and very nutritious.
One fruit contains only 42 calories and a significant amount of nutrients, including 71% of the RDA for vitamin C. It provides men and women with 23% and 31%, respectively, of the vitamin K they need on a daily basis.
It contains a good amount of folic acid and potassium, as well as several trace elements.
Plus, eating kiwi fruit can improve your digestion, reduce inflammation, and lower cholesterol. These effects are due to the high amounts of fiber and carotenoid antioxidants they provide.
According to studies on their potential to improve the quality of sleep, kiwi fruit may also be one of the best foods to eat before bed.
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The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a chemical in the brain that helps regulate the sleep cycle.
It has also been suggested that the anti-inflammatory antioxidants in kiwifruit, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects.
More scientific evidence is needed to determine the effects kiwifruit may have on improving sleep. However, eating 1 to 2 medium kiwis before bed can help you fall asleep faster and stay asleep longer.
5. Oily fish
Oily fish, like salmon, tuna, trout, and mackerel, are incredibly healthy. What makes them unique are their exceptional amounts of vitamin D.
For example, an 85 gram serving of sockeye salmon contains 570 international units (IU) of vitamin D. That’s 71% of your RDI. A comparable serving of farmed rainbow trout contains 81% of your RDI
Plus, oily fish are high in healthy omega-3 fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid.
EPA and DPA are known to reduce inflammation. Plus, omega-3 fatty acids can protect against heart disease and improve brain health.
The combination of omega-3 fatty acids and vitamin D in oily fish may improve the quality of sleep, as both have been shown to increase the production of serotonin.
In one study, men who ate 300 grams of Atlantic salmon three times a week for six months fell asleep about 10 minutes faster than men who ate chicken, beef, or pork.
This effect was thought to be due to vitamin D. Fish in the fish group had higher levels of vitamin D, which was associated with a significant improvement in the quality of sleep.
Eating a few ounces of oily fish before bed can help you fall asleep faster and sleep more soundly. More studies are needed to come to a definitive conclusion about the ability of oily fish to improve sleep.
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