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Much depends on the quality of the night’s rest. If a person gets enough sleep, then he suffers less from chronic diseases, his brain functions better, and immunity increases.
An adult should sleep from 7 to 9 hours a day. This is the norm. However, not all people succeed in following this recommendation. Insomnia is a serious problem that needs to be addressed. In fact, improving the quality of sleep is not difficult. To do this, it is enough to review your evening diet.
9 best foods before bed
1 Almonds
Almonds are good for health in and of themselves. Walnut saturates the body with various nutrients. 28 g of almonds contain 14% of the daily intake of phosphorus, 32% manganese, 17% riboflavin.
Regular consumption of almonds in food can reduce the risk of developing type 2 diabetes and various diseases of the cardiovascular system. This is possible due to the fact that almonds are a source of monounsaturated fatty acids, fiber and antioxidants.
Scientists have found that almonds help improve the quality of sleep. It, like some other nuts, is a source of melatonin. This hormone is responsible for the regulation of sleep.
28 g of almonds contain 19% of the daily human need for magnesium. People suffering from insomnia are often deficient in this trace element.
Magnesium is believed to be essential for normal sleep, as it has a pronounced anti-inflammatory effect. In addition, it helps reduce cortisol levels in the body. This stress hormone has been shown to have a negative effect on sleep.
Scientists suggest that in the same way, almonds affect people. However, large-scale studies of this theory have not yet been conducted. Therefore, it is recommended to eat no more than 28 g of almonds (a small handful of nuts) before going to bed. It is a source of melatonin and magnesium. Both of these components are necessary for people suffering from insomnia, so almonds can be attributed to products that have a beneficial effect on the quality of sleep.
Read more: Benefits and uses of almonds
2 Turkey
Turkey meat is tasty and healthy. 28 g fillet contains 4 g of easily digestible protein. It is essential for cell structure. Protein food saturates the body well, so that a person will not experience hunger for a long time. This is true for people who are used to eating at night.
28 g of turkey is enough to satisfy the daily need of the body for riboflavin and phosphorus by 5%, and by 9% in selenium. There is evidence that turkey is an excellent sleeping pill. Many people say so, but this has not been confirmed by scientific experiments. At the same time, scientists are guessing why eating the meat of this bird helps to fall asleep faster and more soundly. It’s all about tryptophan. This amino acid stimulates the production of melatonin, which is responsible for human sleep.
There is evidence that eating protein foods in the evening can improve the quality of sleep. By eating turkey fillet, you can save yourself from frequent awakenings in the middle of the night. It is important to limit yourself to a small portion, overeating in the evening is not recommended.
So, the benefits of turkey for sleep are due to the content of tryptophan in it.
3 Chamomile tea
Everyone knows about the benefits of chamomile tea for human health. The drink is a source of antioxidants that help the body fight cancer. They neutralize free radicals, preventing them from damaging healthy cells. Chamomile tea is useful for the cardiovascular and immune systems. It can reduce anxiety and anxiety, get rid of depression.
Chamomile tea helps fight insomnia. It contains apigenin. This antioxidant binds to receptors in the brain and helps it tune in to rest.
Women were involved in another study. They drank chamomile tea for 14 days. All patients indicated that they slept better. They were no longer bothered by daytime sleepiness, and the symptoms of depression caused by insomnia disappeared. Therefore, it can be considered proven that taking chamomile tea in the evening improves the quality of sleep.
4 Kiwi
Kiwi is a healthy and low-calorie fruit. One fruit contains about 50 kcal. It satisfies the daily human need for vitamin C by 117% and for vitamin K by 38%. Kiwi is a source of folic acid and potassium, as well as many other trace elements. Eating kiwi in food improves digestion, reduces the intensity of inflammatory reactions in the body, and lowers blood cholesterol levels. This is possible thanks to the antioxidants and fiber that make up this fruit.
Interesting! Research has shown that kiwi fruit can help improve sleep quality when eaten in the evening. The experiment involved 24 people. Every evening for several weeks they ate one kiwi fruit before bed. It was possible to establish that they began to fall asleep 42% faster than before. Total sleep time increased by 15%. The number of night awakenings has decreased.
Scientists suggest that this effect is due to the fact that kiwi contains substances that contribute to the production of serotonin. This hormone helps the brain better regulate sleep cycles.
Scientists continue to conduct research on the effect of kiwi fruit on sleep. However, today it has been proven that a fruit eaten in the evening will help get rid of insomnia.
5 Cherry juice
Concentrated cherry juice promotes better sleep. It is useful to drink for people suffering from insomnia. This effect is ensured by the fact that cherry juice contains melatonin. It is responsible for the internal rhythms of the human body. An increase in its concentration in the blood is a signal that it is time to go to bed.
However, people with insomnia are not prohibited from drinking concentrated cherry juice before bed. It is possible that this will improve the quality of the night’s rest. After all, the presence of melatonin in the drink is a proven fact.
6 Oily fish
Oily sea fish is good for health. Most nutritious polyunsaturated fatty acids are found in tuna, trout, salmon and mackerel. These marine inhabitants contain vitamin D. Only 100 g of salmon will cover the daily human need for this solar vitamin by 50%.
Oily sea fish is a source of Omega-3 fatty acids. It contains a lot of EPA and DHA, which have a pronounced anti-inflammatory effect. Sea fish helps to improve the functioning of the brain and get rid of heart disease.
The unique combination of omega-3 and vitamin D makes sea fish an excellent remedy in the fight against insomnia. Both of these substances have been shown to stimulate the production of serotonin. This hormone, in turn, allows you to regulate night and day rhythms.
Scientists suggest that it is vitamin D that makes fish a good product for sleep. Therefore, they recommend that all people suffering from insomnia eat a serving of salmon in the evening instead of a fatty pork steak.
7 Walnuts
Walnuts are good for health. They are rich in nutrients, they contain more than 19 vitamins and trace elements. 28 g of nuts contain 2 g of fiber and 4 g of protein. Most of all they contain magnesium, phosphorus, copper and manganese. Nuts saturate the body with omega-3 fatty acids and linoleic acid. One handful is enough to satisfy hunger for a long time.
This product is good for the heart. It has been proven that it helps to lower blood cholesterol levels, which means that nuts can be eaten to prevent atherosclerosis.
Scientists have found that walnuts contain dietary melatonin. This is the main sleep hormone, the lack of which leads to insomnia.
The quality of a night’s rest is improved due to the fact that walnuts are a source of alpha lipoic acid and omega-3. Once in the body, they are transformed into substances that stimulate the production of serotonin. He takes an active part in the regulation of sleep. Therefore, it is useful for all people suffering from insomnia to eat a handful of walnuts in the evenings.
8 Passiflora tea
Passionflower is an herb that is brewed as a medicinal tea. The plant has been used since ancient times, since even our ancestors knew about its beneficial properties.
Passiflora contains antioxidants that have anti-inflammatory effects, help boost immunity, and reduce the risk of heart disease. Grass has a beneficial effect on the state of the nervous system, helps to cope with anxiety and irritability. The sedative effect is provided by apigenin. This antioxidant binds to receptors in the brain and acts as a natural antidepressant.
There is evidence that passionflower tea helps the brain produce GABA. It is necessary for the body to deal with stress, fatigue and nervous tension.
Passiflora tea helps to get rid of insomnia. Therefore, it is useful to drink it in the evening.
9 White rice
White rice is a popular food item in many countries. Unlike brown rice, it is free of coarse husks. Because of this, it contains less fiber, nutrients and antioxidants. However, this means that white rice is not healthy.
The product contains many vitamins and minerals. A serving of 100 g allows you to block the body’s daily need for folic acid by 4%, thiamine by 11% and manganese by 24%.
White rice has a high glycemic index. Its use in food leads to rapid satiety, contributes to an increase in blood sugar levels. Therefore, you need to eat it a few hours before bedtime.
[Video] Dr. Berg – Half a glass of this drink at night and sound sleep is guaranteed!