4 Best Foods To Help You Good Sleep | Vibgyornutri

Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system. It’s generally recommended that you 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 and drinks have sleep-promoting properties. 

Here are the 4 best foods and drinks you can have before bed to enhance your quality of sleep. 

Chamomile tea

Chamomile tea is a popular herbal tea that may offer a variety of health benefits. It’s well known for its flavones. Flavones are a class of antioxidants that reduce the inflammation that often leads to chronic diseases, such as cancer and heart disease.

There’s 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. This antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.

One 2011 study in 34 adults found those who consumed 270 mg of chamomile extract twice daily for 28 days fell asleep 15 minutes faster and experienced less nighttime wakening compared to those who didn’t consume the extract.

Another study found that women who drank chamomile tea for 2 weeks reported improved sleep quality compared to non-tea drinkers. Those who drank chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems.

Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.

Kiwi

Kiwis are a low-calorie and very nutritious fruit. One fruit contains only 42 calories and a significant amount of nutrients, including 71% of the DV for vitamin C. It provides men and women with 23% and 31%, respectively, of the vitamin K they need each day.

It contains a decent amount of folate and potassium as well as several trace minerals too. Furthermore, eating kiwis may benefit your digestive health, reduce inflammation, and lower your cholesterol. These effects are due to the high amounts of fiber and carotenoid antioxidants that they provide.

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed. In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t eat anything before bedtime.

Additionally, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13%.

The sleep-promoting effects of kiwis are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. It’s also been suggested that the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects.

Walnuts

Walnuts are a popular type of tree nut. They’re abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 1.9 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, manganese, and copper.

Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4.3 grams of protein per ounce, which may be beneficial for reducing appetite.

Walnuts may also boost heart health. They’ve been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease.

What’s more, some researchers claim that eating walnuts improves sleep quality, as they’re one of the best food sources of melatonin.

Milk

That glass of warm milk our parents gave us as children before bed actually did do something good. Dairy is a natural source of the sleep-inducing tryptophan amino acid. Tryptophan helps you sleep by boosting melatonin, the chemical that promotes a regular sleep cycle. And aside from the science, warm milk has traditionally been enjoyed before bed as it can provide a calming effect. If you’re tossing and turning, unable to sleep, try a glass of warm milk to help you settle.

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