Good sleep is extremely important for overall health. It can reduce the risk of developing certain chronic diseases, keep the brain healthy and boost the immune system.
Getting enough sleep is very important for your health. Certain foods are high in antioxidants and nutrients, such as magnesium and melatonin, which are known to enhance sleep by helping you fall asleep faster or stay asleep longer.
However, to reap the benefits of sleep-enhancing foods, it is best to consume them 2-3 hours before bedtime. Eating right before bed can cause digestive problems, such as acid reflux.
Here are the 7 best foods you can eat before bed to enhance sleep quality.
Almonds are a good source of melatonin and the sleep-enhancing minerals magnesium, both of which naturally help reduce muscle and nerve function and help stabilize your heart rate.
Almonds are a good source of melatonin and the sleep-enhancing minerals magnesium.
In addition, eating almonds regularly has been linked to a reduced risk of several chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber, and antioxidants.
Figs contain potassium, magnesium, calcium, and iron. These minerals help with blood circulation and muscle contraction, which is key to falling asleep.
In addition to reducing dessert cravings, figs also contain some additional fiber to help keep you full for longer.
Pistachios have a drowsy effect, they are high in protein, vitamin B6 and magnesium, all of which contribute to a better night’s sleep.
Even so, control your portion sizes. It is not recommended to exceed 28.35 grams of nuts, as anything too high in calories can have the opposite effect in keeping you awake.
Since dehydration can affect your ability to fall asleep, choosing water-rich fruits like watermelon can make up for any deficiency.
Besides, watermelon is also rich in the antioxidant lycopene, which helps you sleep better, and prevents some dangerous diseases such as cancer, heart disease, …
Watermelon is effective in improving sleep.
Watermelon will hydrate you before going to bed and eliminate hunger after dinner due to its high fiber content. Alternatively, you can eat apples, oranges, and pears to quench your thirst.
The best method to get a good night’s sleep is to increase your melatonin intake. Cherries along with nuts and oats are natural sources of melatonin. When eaten regularly, they can help regulate your sleep cycle.
The magnesium and potassium in bananas act as muscle and nerve relaxants. Besides, the vitamin B6 content in this fruit also converts tryptophan into serotonin, a neurotransmitter, to regulate mood, bring happiness to people and help increase feelings of relaxation.
Bananas contain the neurotransmitter serotonin, which aids in sleep.
Chamomile tea is a popular herbal tea that can offer many health benefits. It is famous for its flavonoids. Flavones are a class of antioxidants that help reduce inflammation that often leads to chronic diseases, such as cancer and heart disease.
There’s also some evidence that drinking chamomile tea can boost the immune system, reduce anxiety and depression, and improve skin health. Besides, chamomile tea has some unique properties that can improve sleep quality.
Specifically, chamomile tea contains apigenin. This antioxidant binds to certain receptors in your brain that may promote feelings of sleepiness and reduce insomnia.
Drinking chamomile tea before bed is worth a try if you want to improve the quality of your sleep,