Good sleep is one of the contributors to a healthy body. It may minimize the risk of acquiring chronic health conditions, boost your immunity, and improve your brain’s health. If you struggle to sleep due to insomnia, sleep apnea, or other sleep conditions then you know how hard it can be to function without a good night’s rest. If you are struggling to sleep for seven to nine hours each day, here are six foods you should try:
1. Almonds
Almonds are fruit nuts that are beneficial to the human body. They provide the body with melatonin hormone, which improves sleep quality. Melatonin prepares your body for sleep. The nuts are also a great source of magnesium, which aids in improving sleep quality, especially for people with insomnia. Experts believe that magnesium promotes sleep because it reduces inflammation. In addition, magnesium reduces stress hormone levels that interrupts sleep.
2. Turkey
Turkey is a good source of protein that regulates your appetite and keeps your muscles strong. It also provides the body with minerals and vitamins. Additionally, it contains properties that make people tired and sleepy after consuming it. It also contains tryptophan, an amino acid that aids melatonin production. Health experts recommend consuming protein before bed to get better sleep and reduce the number of times you wake up at night.
3. Chamomile Tea
Chamomile tea is a herbal tea that provides the body with several health benefits. It contains apigenin, an antioxidant that boosts sleep quality and reduces insomnia. If you struggle to get enough sleep, take the herbal tea before bed and experience the difference.
4. Kiwi
Kiwi is a highly nutritious fruit that contains low calories. Experts believe that people struggling to get enough sleep should eat fruits to have a better-quality night’s rest. According to a study conducted for four weeks, 42% of adults who consumed the fruit an hour before sleeping fell asleep more easily than when they didn’t. In addition, the participants improved their ability to sleep without waking up by 13% at night.
5. Tart Cherry Juice
Tart cherry juice offers great health benefits and improves sleepiness. That’s why experts advise people experiencing sleeping issues to drink the juice before they go to bed to have better sleep quality. It contains high levels of the hormone melatonin, which promotes sleep.
6. Fatty Fish
Fatty fish include trout, salmon, tuna, and mackerel, which are full of health benefits. They are rich in vitamin D and omega-3 fatty acids. This combination improves sleep quality since they enhance serotonin production in the body. Therefore, consume some ounces of the fish before bed to enable you to fall asleep faster and reduce the time you wake up at night.
Having enough sleep improves your overall health. So, if you struggle to get sufficient sleep, you can try foods that contain serotonin and melatonin hormones, which regulate sleep. Some of them also provide your body with nutrients and antioxidants, which help you sleep faster and remain asleep for a long time. However, you should consume the foods and drinks two to three hours before bed to prevent digestive problems such as GERD and acid reflux.
