Getting good sleep is incredibly important for your overall health. It's generally recommended to get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough.
There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods have sleep-promoting properties.
Here are the 4 best foods you can eat before bed to enhance your sleep quality.
It has been claimed that almonds may help boost sleep quality. This is because almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin.
Almonds are also an excellent source of magnesium, providing 19% of your daily needs in only 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, especially for those who have insomnia. If you want to eat almonds before bed to determine if they impact your sleep quality, a 1-ounce serving, or about a handful, should be adequate. 2.Fatty Fish
Fatty fish, such as salmon, tuna, trout and mackerel, are incredibly healthy. What makes them unique is their exceptional vitamin D content. For example, a 3.5-ounce serving of salmon contains 525–990 IU of vitamin D, which is over 50% of your daily needs.
Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically EPA and DHA, both of which are known for reducing inflammation. Omega-3 fatty acids may also protect against heart disease and boost brain health.
The combination of omega-3 fatty acids and vitamin D in fatty fish have the potential to enhance sleep quality, as both have been shown to increase the production of serotonin, a sleep-promoting brain chemical. 3.Chamomile Tea
Chamomile tea is a popular herbal tea that may offer a variety of health benefits. It is well known for its content of flavones, a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease.
There is also some evidence that drinking chamomile tea may boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality.
Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.
Turkey is delicious and nutritious. It is high in protein, providing 4 grams per ounce. Protein is important for keeping your muscles strong and regulating your appetite.
Additionally, turkey is a good source of a few vitamins and minerals. A 1-ounce (28-gram) serving contains 5% of your daily needs for riboflavin, 5% for phosphorus and 9% for selenium. The protein in turkey may also contribute to its ability to promote tiredness. There is evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night. Cursos Cosmética Natural Málaga Talleres Jabones Naturales Málaga
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