to have sleep Well it is very important for your general health. Good sleep may reduce your risk of certain chronic diseases, keep your brain and digestive system healthy, and boost your immune system.
It is generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, although many people find it difficult to get enough. sleep enoughthey fight.
There are many strategies you can use to promote good sleep, including changes to your diet, as some foods have sleep-enhancing properties. sleep Here are 9 foods that you can eat before bed Quality sleep Increase yourself.
1- Almonds
Almonds are a type of tree fruit with many health benefits. They are an excellent source of many nutrients, as one ounce contains 14% of your daily requirement for phosphorus, 32% for manganese and 17% for riboflavin. Also, eating almonds regularly is associated with reduced risks of several chronic diseases such as type 2 diabetes and heart disease. This property is related to their content of healthy unsaturated fat, fiber and antioxidants.
It has been claimed that almonds may also help improve sleep quality. This is because almonds, along with several other types of seeds, are a source of melatonin, or the regulating hormone sleep are. Almonds are also an excellent source of magnesium, providing 19 percent of your daily requirement in just 1 ounce. Consuming adequate amounts of magnesium may Improve sleep quality It helps, especially for people who have insomnia.
It seems that the role of magnesium in promoting sleep It is due to its ability to reduce inflammation. In addition, it may help reduce levels of the stress hormone, or cortisol, which is notorious for disrupting sleep. Despite this, research on almonds and Poor sleep Is. One study examined the effects of feeding rats 400 mg of almond extract. This shows that the mice that ate the almond extract had sleep They were longer and deeper than the rats that did not eat almond extract.
Almonds’ potential sleep-promoting effects are promising, but more human studies are needed. If you want before sleep almonds Eat to determine whether on sleep quality Whether it affects you or not, an ounce of it (about 28 grams) or a small handful should be enough.
2- Turkey
Turkey is delicious and nutritious. It is high in protein, providing 4 grams of protein per ounce (28 grams). Protein is important for maintaining muscle strength and regulating your appetite. In addition, turkey is a good source of several vitamins and minerals. A serving of about 1 ounce (28 grams) contains 5% of your daily needs for riboflavin, 5% for phosphorus and 9% for selenium.
Many people claim that turkey is a great food to eat before sleep And because of its ability to prevent insomnia is, although no study on its role in sleep Not specifically investigated. However, turkey has several characteristics that explain why some people may feel tired after eating it.
Most importantly, turkey contains the amino acid tryptophan, which increases the production of the regulatory hormone melatonin sleep will be The protein in turkey may also contribute to its ability to boost feelings of fatigue. There is evidence that consuming moderate amounts Protein Before bed is associated with better sleep quality, including fewer awakenings during the night.
To confirm the potential role of turkey in Improve sleep, more research is needed. However, eating some turkey before bed may be worth the effort, especially if you have trouble sleeping sleep have a go
3- Chamomile tea
Chamomile tea is a popular herbal tea that may have various health benefits. Chamomile tea is well known for its flavonoids content (which is a class of antioxidants that reduce inflammation that often leads to chronic diseases such as cancer and heart disease).
There is also evidence that drinking chamomile tea can boost your immune system, reduce anxiety and depression, and improve skin health. In addition, chamomile tea has unique properties that can sleep quality improve In particular, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain and may cause sleepiness and Reducing insomnia to be
A study in 34 adults found that those who took 270 mg of chamomile extract twice a day for 28 days were 15 minutes faster to sleep than those who did not take the extract. sleep They used to go and have less night waking.
Another study found that women who drank chamomile tea for two weeks reported improved sleep quality compared to those who did not. Those who drank chamomile tea had fewer symptoms of depression, which is usually associated with sleep problems it is related. If you want to improve the quality of your sleep, drink chamomile tea before going to bed.
4- Kiwi
Kiwis are low-calorie and very nutritious fruits. A medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for Vitamin K Is. It also contains significant amounts of folate and potassium, as well as several minerals.
In addition, eating kiwi may help your digestive health, reduce inflammation, and lower your bad cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide. According to potential studies for Improve sleep qualityKiwi may be one of the best foods you eat before bed.
In a four-week study, 24 adults, one hour before sleep They used to eat two kiwis every night. At the end of the study, participants were 42% faster to sleep They used to go until they didn’t eat anything before going to sleep. In addition, their ability to sleep through the night without waking up was improved by 5%, while the total time sleep They had increased by 13%.
Kiwi’s sleep-inducing effects appear to be due to its serotonin content, which is a brain chemical Sleep cycle regulation It helps you. It is also reported that antioxidants in kiwifruit, such as vitamin C and carotenoids, may be partially responsible for their sleep-inducing effects. This appears to be due to their role in reducing inflammation.
More scientific evidence to determine the effects of kiwi in Improve sleep needed. However, eating 1-2 medium kiwis before bed may help you sleep faster sleep Go and sleep longer.
5- Sour cherry juice
Tart cherry juice has significant health benefits. First, it is high in several important nutrients. A serving of about 8 ounces of it (240 ml) contains 62 percent of your daily needs for vitamin A, about 40 percent for vitamin C and 14 percent for manganese.
In addition, it is a rich source of antioxidants, including anthocyanins and flavonols. Antioxidants can protect your cells from harmful inflammation that can lead to chronic diseases like diabetes and heart disease. Tart cherry juice is also known to promote sleepiness and even for its role in Reducing insomnia has been studied.
For this reason, drink sour cherry juice before sleep It may improve the quality of your sleep. Reinforcement effects sleep Tart cherry juice is due to its high content of melatonin, which is a hormone that regulates your body’s internal clock and prepares your body for sleep. In two studies, adults with insomnia who drank 8 ounces (237 ml) of tart cherry juice twice a day for two weeks, their sleep lasted about an hour and a half and sleep quality reported better than when they did not drink it.
Although these results are promising, extensive research is needed to confirm the role of tart cherry juice Improve sleep and prevent insomnia. However, if you’re trying to reduce insomnia or struggle to fall asleep, drinking some tart cherry juice before bed is definitely worth it.
6- Fatty fish
Fatty fish such as salmon, tuna, salmon and mackerel are extremely healthy. What makes them unique is their exceptional vitamin D content. For example, a serving of about 3.5 ounces (100 grams) of salmon contains 525 to 990 IU of vitamin D, more than 50% of your daily needs. Furthermore, Fish Fats are high in healthy omega-3 fatty acids, especially EPA and DHA, both of which are known to reduce inflammation. Omega-3 fatty acids may also protect against heart disease and promote brain health.
The combination of omega-3 fatty acids and vitamin D in fatty fish causes Increase the quality of sleep It can, because both have been shown to play a role in increasing the production of serotonin, a sleep-promoting chemical in the brain.
In one study, men who ate 300 grams of Pacific salmon three times a week for six months burned about 10 minutes faster than men who ate chicken, beef, or pork. sleep they went.
This effect appears to be due to the vitamin D content of salmon. Those who were in the group of fish with higher levels of vitamin D, with a significant improvement in sleep quality were together Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply, but it is difficult to draw definitive conclusions about the ability of fatty fish to Improve sleepMore studies are needed.
7- Walnut
Walnut is a famous fruit tree. They are nutrient-dense, providing more than 19 vitamins and minerals in one serving, or one ounce (28 grams), in addition to 2 grams of fiber. Walnuts are especially rich in magnesium, phosphorus, copper and manganese. Additionally, walnuts are a good source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4 grams of protein per ounce, which may help curb appetite.
Walnuts may also promote heart health. Walnuts have been studied for their ability to lower high cholesterol levels, a major risk factor for heart disease. In addition, the consumption of walnut means Improve sleep quality because they are one of the best sources of food containing the sleep-regulating hormone melatonin. The fatty acid composition of walnuts may also be sleep better help They contain ALA, an omega-3 fatty acid that is converted to DHA in the body
can be provided In fact, DHA can produce serotonin, a brain chemical Sleep enhancer increase
Unfortunately, claims about walnuts and improved sleep are not supported by much evidence. In fact, there is no research specifically on the role of walnuts in promoting sleep be focused Regardless, if you’re struggling to sleep, eat some walnuts before sleep It might help. About a small handful or a few walnuts is enough.
March 17, 2016 17:29
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