There are many strategies you can use to stimulate good sleep, which include changes in your diet, since some foods have properties that contribute to sleep.
Therefore, here we present the best foods you can eat before going to bed to improve the quality of your sleep.
Kiwis are a low-calorie and very nutritious fruit. A medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of the daily needs of vitamin C and 38% of vitamin K. It also contains a decent amount of folate and potassium, as well as several minerals.
In addition, eating kiwis can benefit digestive health, reduce inflammation and cholesterol. These effects are due to the large amount of fiber and carotenoid antioxidants they provide. Kiwis have also been studied for their potential to improve sleep quality.
Kiwi’s stimulatory effects for your sleep are due to its content of serotonin, a brain chemical that helps regulate the sleep cycle. Also antioxidants, such as vitamin C and carotenoids, are partly responsible for the effects of sleep stimulation.
Eating 1-2 medium kiwis before going to bed can help you fall asleep faster and longer.
Almonds are a type of tree nut with many health benefits. They are an excellent source of many nutrients, since one ounce contains 14% of your daily phosphorus needs, 32% for manganese and 17% for riboflavin.
It has been confirmed that almonds can also help to increase the quality of sleep. This is because almonds, along with other types of nuts, are a source of melatonin, a hormone that regulates sleep.
Almonds are also an excellent source of magnesium, providing 19% of daily needs in just 1 ounce. The consumption of adequate amounts of magnesium can help improve the quality of sleep, especially for those who suffer from insomnia.
In addition, it can help reduce the levels of the stress hormone cortisol, which interrupts sleep.
Chamomile tea is a popular herbal tea that offers a wide variety of health benefits. It is well known for its high content of flavones, a type of antioxidant that reduces the inflammation that often leads to chronic illnesses, such as cancer and heart disease.
There is also evidence that drinking chamomile tea can stimulate the immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that can improve the quality of sleep.
Specifically, chamomile tea contains apigenin, an antioxidant that binds to certain receptors in the brain that can stimulate drowsiness and reduce insomnia.
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