The 5 Best Foods to Have Before Sleeping At Night. For overall health, getting good sleep is very important. Good sleep can reduce the risk of falling ill easily, keep your brain healthy, and generally boost your immune system.
As recommended by scientists, we are advised to get as much as 7 to 9 hours of sleep each day.
There are so many strategies you can use to promote good sleep, which include making some major changes to your diet. So many foods and drinks have good sleep-promoting properties.
Here are The 5 Best Foods to Have Before Sleeping At Night to Promote Good Sleep
1. Almonds
this type of tree nut has many health benefits. They primarily contain so many nutrients, about 28 grams of the dry roasted nuts contains 18% of a grown adult’s daily needs for phosphorus and 23% for riboflavin.
The consumption of almonds regularly has been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. This is because of their healthy monounsaturated fats, fiber, and antioxidants.
Do not forget that antioxidants may help protect your cells from harmful inflammation that is capable of leading to these chronic diseases.
Some research claimed that almonds may help boost sleep quality as well. This is a result of it being a source of the hormone melatonin. This hormone regulates your internal clock and signals your body to prepare for sleep.
2. Turkey
turkey is undoubtedly very delicious and nutritious.
It’s very rich in protein, with roasted turkey providing about 8 grams of protein per ounce (28 grams). If there‘s anything that is necessary for building your muscles and regulating your appetite, then it’s turkey.
Turkey has some properties that make people become tired after eating it or feel it encourages sleepiness. Another notable property is that it contains the amino acid tryptophan, which enhances the production of melatonin.
More research is required to confirm turkey’s potential sleep improving properties.
3. Fatty fish
one very unique thing about fatty fish like salmon, tuna, trout, and mackerel is their exceptional amounts of vitamin D.
Fatty acids are also high in healthy omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These properties may protect the body against heart disease and help boost brain health.
Omega-3 fatty acids and vitamin D are a nice combination for enhancing sleep quality, as both have been shown to increase the production of serotonin.
Eating just a few ounces of fatty fish daily before bed has the ability to help you fall asleep faster and sleep more deeply. More studies are required to make a conclusion about fatty fish causing sleep.
4. Walnuts
Walnut is a popular type of tree nut abundantly rich in nutrients. It provides about 19 vitamins and minerals, with 1.9 grams of fiber in 1 ounce of serving.
Walnuts are rich in magnesium, phosphorus, manganese, and copper.
Some research claim that walnut has the ability to improve sleep quality, as they are very good sources of melatonin.
Taking some walnuts before sleep may help if you have difficulties sleeping.
5. White rice
This is a very popular staple food in so many countries. Unlike brown rice, white rice has lower fiber, nutrients, and antioxidants. Despite that, it still contains a decent amount of a few vitamins and minerals.
For sleep qualities, it has been stated that eating foods with high GI like white rice at least one hour before bed may help you improve sleep quality.
Despite the potential role that white rice may have in promoting sleep, it is consumed in moderation because of its comparatively low amounts of fiber and nutrients.
The bottom line is that having enough sleep is very important for the body and these foods given above will help you achieve that.
