The importance of proper sleep for your overall health cannot be overstated. It may help you avoid certain chronic illnesses, keep your brain healthy, and strengthen your immune system. Although many people struggle to get enough sleep, it is generally suggested that you receive between 7 and 9 hours of unbroken sleep each night. You can employ a variety of tactics to encourage excellent sleep, including changing your diet, as some foods and beverages have sleep-promoting effects. According to Healthline.com, here are a few foods and drinks you can consume before bed to improve your sleep quality.
Turkey is tasty and healthy meat. Roasted turkey has about 8 grams of protein per ounce, making it a high-protein food (28 grams). Protein is necessary for muscle maintenance and hunger control. Turkey also contains a small amount of riboflavin and phosphorus, vitamins, and minerals. It’s high in selenium, with a 3-ounce serving providing 56% of the Daily Value (DV). There’s evidence that eating moderate amounts of protein before bedtime leads to greater sleep quality and fewer nighttime awakenings. To validate turkey’s possible involvement in aiding sleep, more research is required.
2. Chamomile tea.
Chamomile tea is a popular herbal beverage that has been shown to provide several health advantages. Flavones are well-known in this plant. Flavones are a type of antioxidant that helps to reduce inflammation, which is linked to diseases including cancer and heart disease. Drinking chamomile tea may also help to enhance your immune system, reduce anxiety and sadness, and improve skin health. Chamomile tea also has some special qualities that may help you sleep better.
3. Fatty fish.
Salmon, tuna, trout, and mackerel are all high in omega-3 fatty acids, making them extremely healthful. Their high vitamin D content distinguishes them from the competition. Fatty fish is also high in omega-3 fatty acids, particularly eicosapentaenoic and docosahexaenoic acids (DHA). The anti-inflammatory properties of EPA and DPA have long been known. Omega-3 fatty acids may also help to prevent heart disease and improve cognitive function. Because both have been demonstrated to stimulate serotonin synthesis, the combination of omega-3 fatty acids and vitamin D found in fatty fish has the potential to improve sleep quality.
4. White rice.
White rice is a widely consumed grain in many nations as a staple diet. White rice has had its bran and germ removed, which is the main difference between it and brown rice. As a result, it contains less fiber, minerals, and antioxidants. White rice, on the other hand, contains a good number of vitamins and minerals. Despite its potential for supporting sleep, white rice should be consumed in moderation due to its poor fiber and vitamin content.
5. Dairy products.
Tryptophan is found in dairy products such as a glass of milk, cottage cheese, and plain yogurt. Milk has been demonstrated to help older persons sleep better, particularly when combined with modest activity.
Banana peels are high in tryptophan, yet the fruit itself is low in magnesium. Both of these qualities could aid in getting a good night’s sleep.