If just the thought of sleep worries you, maybe you should watch what you eat. Certain foods and drinks can really help you sleep better.
Quality sleep helps reduce the risk of chronic diseases, keeps the brain healthy, and strengthens the immune system. It is recommended to sleep 7–8 hours without interruption every night, but many people have difficulty achieving this.
In addition to good sleep habits, diet also plays an important role. Here are the 9 best foods and drinks to consume before bed:
1. Almonds
They are rich in healthy fats, fiber, and antioxidants. They contain magnesium and B vitamins, which help improve sleep quality. Almonds are also a source of melatonin, the hormone that regulates the sleep cycle.
2. Turkey
Rich in protein and tryptophan, an amino acid that increases melatonin production and helps you feel sleepy. Moderate protein consumption before bed is linked to more restful sleep.
3. Chamomile tea
Known for its calming effect. Contains apigenin, an antioxidant that binds to receptors in the brain and helps reduce insomnia and promote sleep.
4. Kiwi
A low-calorie, high-nutritional fruit. It may aid sleep thanks to its serotonin and anti-inflammatory antioxidants.
5. Sour cherry juice
A natural source of melatonin. Studies suggest it may help improve sleep and relieve insomnia.
6. Fatty fish
Like salmon, tuna, or trout. They are rich in vitamin D and omega-3 fatty acids, which help brain health and can contribute to better quality sleep.
7. Walnuts
They are an excellent source of melatonin and omega-3 fatty acids. Their consumption is associated with improved sleep quality.
8. Passion flower tea
Traditionally used for calming. It helps increase GABA, a chemical in the brain that reduces stress and promotes relaxation, making it easier to fall asleep.
9. White rice
Rich in carbohydrates and with a high glycemic index. Some studies suggest that consuming it at least an hour before bedtime may help with better sleep, although scientific evidence is mixed.
Source: HealthLine
