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Sleep is vital to your entire health. It may help you avoid certain chronic illnesses, keep your brain in good shape, and enhance your immune system.
Although many people struggle to get enough sleep, it is generally suggested that you receive 7 to 9 hours of unbroken sleep each night.
Making modifications to your diet, as some foods and beverages have sleep-promoting effects, is one of many tactics you can employ to support excellent sleep.
Here are the top 5 foods to consume before going to bed to improve your sleep quality.
1. Almonds
Almonds are a type of tree nut that has numerous health advantages.
They’re high in phosphorus and riboflavin, and one ounce (28 grams) of dry roasted nuts provides 18% of an adult’s daily phosphorus needs and 23% of riboflavin needs.
An ounce of manganese supplies 25% of a man’s daily manganese needs and 31% of a woman’s manganese needs.
Regularly eating almonds has been linked to a reduced risk of developing a number of chronic conditions, including type 2 diabetes and heart disease. This is due to the monounsaturated fats, fiber, and antioxidants found in them.
2. Popcorn
Popcorn is an excellent choice as long as it isn’t smothered in butter or overly salty. Because it’s made from whole grains and contains fiber, it’ll keep you fuller for longer than chips.
3. Oatmeal
Breakfast isn’t the only time to use it. The warmth will help you relax, and the fiber will keep you full. Melatonin, found in oatmeal, is a sleep-inducing hormone.
4. Herbal tea
Before going to bed, relax with a cup of herbal (non-caffeinated) tea. Chamomile, passionflower, and valerian are some of the herbs to try. As long as you don’t suffer from heartburn, peppermint can be a soothing option.
5. Turkey sandwich
A half-sandwich on whole wheat bread is a terrific choice when you need something to fill you up. Whole grains take longer for your body to digest, so you’ll be fuller for longer. Turkey also contains tryptophan, a sleep-inducing amino acid. If turkey isn’t your thing, try whole wheat bread with peanut or almond butter. Nut butter contains beneficial fats that help you relax by increasing your serotonin levels.
