Almonds are a source of melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep.
Almonds are also an excellent source of magnesium. Sufficient intake of magnesium can help improve sleep quality, especially for those who suffer from insomnia. The role of magnesium in promoting sleep is believed to be related to its ability to reduce inflammation. In addition, it may help reduce the level of the stress hormone cortisol, which is known to disrupt sleep.
A study examined the effects of feeding 400 milligrams (mg) of almond extract on rats. The study found that compared with not eating almond extract, rats sleep longer and deeper. The potential sleep-related effects of almonds are promising, but more extensive human studies are needed.
Turkey contains a lot of protein and tryptophan can cause fatigue, so it is the best food before going to bed.
3. Chamomile tea
Drinking chamomile tea can strengthen your immune system, reduce anxiety and depression, and improve skin health. In addition, it contains apigenin. This antioxidant binds to certain receptors in the brain to promote sleepiness and reduce insomnia.
A study of 34 adults conducted in 2011 found that compared with those who did not take the extract, those who took 270 mg of chamomile extract a day for 28 days had a 15-minute increase in the speed of falling asleep and the time to wake up at night. Reduced by 15 minutes. Another study found that women who drank chamomile tea for 2 weeks had improved sleep quality compared to women who did not drink tea.
In a 4-week study, 24 adults ate two kiwifruits one hour before going to bed every night. At the end of the study, the participants fell asleep faster than they did not eat before going to bed by 42%. In addition, their ability to sleep without waking up all night increased by 5%, while their total sleep time increased by 13%.
The sleep-promoting effect of kiwi is sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. It has also been suggested that the anti-inflammatory antioxidants in kiwi, such as vitamin C and carotenoids, may be partly due to its sleep-promoting effects.
5. Oily fish
The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to improve sleep quality, as both have been shown to increase serotonin production.
In one study, men who ate 300 grams of salmon three times a week for 6 months fell asleep 10 minutes faster than men who ate chicken, beef or pork. This effect is believed to be the result of vitamin D. The vitamin D content in fish schools is higher, which is related to the significant improvement in sleep quality.
Walnuts can improve sleep quality because they are one of the best food sources of melatonin.
The fatty acid content of walnuts may also help improve sleep. They provide alpha-linolenic acid (ALA), an omega-3 fatty acid that can be converted into DHA in the body. DHA may increase the production of serotonin.
7. Passionflower tea
Passionflower tea is another herbal tea traditionally used to treat a variety of health diseases. It is a rich source of flavonoid antioxidants. Flavonoid antioxidants are known for reducing inflammation, enhancing immune health and reducing the risk of heart disease. In addition, passion fruit tea has been studied for its potential to reduce anxiety. The antioxidant apigenin may be the reason that passionflower reduces anxiety. Apigenin produces a calming effect by binding to certain receptors in the brain. There is also evidence that passionflower increases the production of the brain chemical gamma-aminobutyric acid (GABA). GABA works by inhibiting other brain chemicals that can induce stress, such as glutamate.
The calming properties of passion fruit tea may promote drowsiness, so drinking tea before bed may be beneficial. In the 7-day study, 41 adults drank a cup of passion fruit tea before going to bed. Compared with the time without tea, their sleep quality was significantly better when drinking tea.
Some people recommend eating high-GI foods, such as white rice, at least 1 hour before going to bed, which may help improve sleep quality. A study compared the sleep habits of 1,848 people based on their intake of rice, bread or noodles. Compared with bread or noodles, high rice intake is associated with better sleep, including longer sleep time. Although eating white rice may have the potential to promote sleep, it is best eaten in moderation due to its relatively small amount of fiber and nutrients.