Best Foods and Drinks to Have Before Bed
A good night’s sleep is vitally crucial for your overall health.
It can reduce the risk of contracting certain chronic illnesses as well as keep your brain healthy and improve your immune system.
It is generally recommended to have between 7 to nine hours uninterrupted rest every night, even though many struggle to get adequate sleep.
There are a variety of methods you can employ to improve your sleep quality and improve your sleep, such as making changes to your diet since certain drinks and foods contain sleep-promoting qualities.
Here are the top 9 food and beverages you can drink prior to bed in order to increase the quality of your sleep.
1. Almonds
They’re a fantastic source of various nutrients because 1 one-ounce (28 grams) of the dried nuts that are roasted contain 18 percent the daily requirements for phosphorus, and 23% of Riboflavin.
An ounce also contains 25% of the daily manganese requirement for males and 31 percent of the daily manganese requirement for women.
Consuming almonds on a regular basis is linked to a lower risk of some chronic diseases, including Type 2 Diabetes and coronary disease. This is due to their monounsaturated fats, which are healthy fiber, antioxidants, and fiber.
Antioxidants can protect your cells from inflammation that could lead to these chronic illnesses.
It has been suggested that almonds can improve the quality of sleep as well. This is because almonds together with other varieties of nuts an important source for the hormone called melatonin. Melatonin regulates the internal clock of your body and tells the body that it is ready your body for sleep.
Almonds are also a fantastic food source for magnesium which provides 19 percent of your daily requirement in just one tablespoon. Consuming sufficient amounts of magnesium could improve your sleep particularly for those who suffer from insomnia.
Magnesium’s function in promoting sleep is believed to be linked to its capacity to decrease inflammation. In addition, it could aid in reducing levels of stress hormone cortisolthat can disrupt sleep.
However, despite this research on almonds as well as sleep is sporadic.
A study investigated what happens when rats are fed 400 milligrams (mg) of almond extract. The study found that the rats slept for longer and deeper as they did when they were not fed the almond extract ( 1 6).
The sleep-related effects that could be attributed to almonds seem promising, but more thorough human studies are required.
If you’re planning to eat almonds prior to bed in order to see whether they impact the quality of your sleep about a 1-ounce (28-gram) serving approximately an entire handful, will be sufficient.
2. Turkey
Turkey tastes delicious, and is filling.
It’s rich in protein and turkey is a great source of protein, giving you around eight grams of protein for each 1 ounce (28 grams). Protein is essential to maintain your muscles’ strength and controlling your appetite.
Furthermore turkey is a moderate source of a handful of minerals and vitamins like riboflavin and the mineral phosphorus. It’s a great food source for selenium and selenium, with a 3 ounce serving providing 56% your Daily Value (DV).
Turkey contains a variety of properties that are the reason why some people feel exhausted after eating it or believe it promotes sleepiness. Particularly, it has an amino acid called tryptophan which boosts the production of the hormone melatonin.
The protein found in turkey could be a factor in its ability to induce fatigue. There is evidence to suggest that eating moderate amounts of protein prior to going to bedtime is linked to better sleep quality and more sleep and less wakefulness during the night (22
3. Chamomile tea
Chamomile tea is an extremely popular herbal tea that can provide many health advantages.
It is well-known due to the presence of flavones. Flavones belongs to a class of antioxidants that can reduce inflammation which is often the cause of chronic diseases like cancer as well as heart disease.
There is also evidence to suggest to suggest that drinking tea containing chamomile could improve your immune system to reduce depression and anxiety and enhance the skin health. Furthermore it has specific properties that could enhance sleep quality .
In particular, chamomile tea is a source of apigenin. The antioxidant is a receptor-binding agent in the brain which could improve sleep and reduce sleepiness.
One study from 2011 in 34 adults showed that people taking 270 mg of the extract every day for 28 consecutive days experienced a 15-minute faster fall asleep and had fewer wake-up calls at night as compared to people who did not take the extract.
Another study revealed that women who took the tea chamomile for two weeks reported better sleep quality when compared with non-tea drinkers.
The people who consumed the tea chamomile also experienced fewer symptoms of depression, which are often linked with sleep issues.
4. Kiwi
Kiwis are low-calorie and extremely nutritious fruit that is very nutritious and low in calories.
One fruit is just 42 calories, but an impressive amount of nutrients, which includes 71% daily requirement in Vitamin C. It provides women and men with 23 31% and 23%, respectively and the amount of vitamin K that they require every day.
It has a significant amount of potassium and folate along with a variety of trace minerals, too.
Additionally, eating kiwis can help your digestive health as well as reduce inflammation and lower cholesterol. The reason for this is the large amounts of carotenoid antioxidants as well as fiber they supply.
According to research on their capacity to improve the quality of sleep, kiwis might also be among the most nutritious foods you can eat prior to getting to bed.
In a study lasting four weeks in which 24 adults ate two kiwifruits within an hour before going to bed every night. After the study, the participants were asleep faster, 42% earlier than if they had not eaten anything prior to the time of bed.
Furthermore, their capacity to sleep throughout the night without awakening improved 5 percent, and their overall sleep duration improved by 13 percent ( 34).
The benefits of kiwis for sleep are often attributable the effects of kiwis on sleep to serotonin. Serotonin is a chemical in the brain which helps regulate the sleep-wake cycle.
It’s also suggested that the anti-inflammatory antioxidants found in the kiwis, like Vitamin C and carotenoids could be a part of the reason for their sleep-promoting properties.
Further research is needed to establish the effect that can be attributed to kiwis in improving sleep. But, eating one or two medium kiwis before bed could assist you in falling asleep quicker and sleeping longer.