Having trouble falling asleep? Try these five foods before bed
Getting proper rest is crucial for refreshing your mind and body from the day's toil. It is important for good digestion, strong immunity, and brain health. Sleep experts recommend 7-9 hours of undisturbed rest daily. However, just jumping into bed and closing your eyes won't do the trick. If you often have trouble falling asleep, here are five best foods that might help.
Almonds: For improving sleep quality, fighting insomnia
Almonds are already popular for their many health benefits. And as if they were less, these delicious snacks are also a good source of the sleep-regulating hormone melatonin. Further, they happen to be rich in magnesium (19% of RDI), a nutrient that can help enhance sleep quality and fight symptoms of insomnia. So grab a handful of these after dinner regularly, and see results.
Kiwi: Better digestion, reduced cholesterol, and improved sleep quality
A low-calorie yet highly nutritious fruit, kiwis are loaded with essential vitamins, folate and potassium. Eating kiwis can help improve your digestive well-being, reduce inflammation, and control cholesterol, which will further help boost sleep quality. In fact, studies have shown that participants who ate kiwi fell asleep 42% quicker than those who didn't eat anything. Moreover, it also enhances sleep quality and duration.
Chamomile tea: Reduces stress and depression, betters sleep
Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain, that might help promote sleepiness and reduce insomnia. Several studies suggest that consuming chamomile tea before bed improves sleep quality. Furthermore, it is known to help reduce anxiety and depression. So make sure to sip some of it before you hit the bed tonight.
Bananas and honey to the rescue for good sleep
Bananas: Rich in natural muscle-relaxants, magnesium and potassium- bananas are great for sleep quality. They also contain serotonin and melatonin, that induce sleep. Honey: Taking just a bit of honey can help release of melatonin and shut down orexin (that keeps the body alert), thereby promoting good sleep. Other sleep-inducing foods include milk, cherries, white rice, turkey, walnuts, oatmeal, fatty fish, cottage cheese, etc.
Foods to avoid: What not to eat before sleep
Now that you are clear about what you should eat before bed, let us give you some perspective about what you shouldn't be eating before dozing off. Keep yourself away from all forms of alcoholic drinks, spicy foods, coffee, sodas/colas, dark chocolate, and red meats.