Getting good sleep is very important for your overall health. It may reduce your risk of developing some chronic illnesses, keep your brain and digestion healthy and boost your immune system. There are many strategies you can use to promote good sleep. But I'm going to share with you today are the special diet which is going to help improving your sleep because some foods have slipped promoting properties. Number one in my list is elements. And elements are a type of a tree not with many health benefits.
They're excellent source of many nutrients. Eating almonds regularly has been associated with lower risks of a few chronic diseases such as type two diabetes and heart disease. elements may also help boosting sleep quality elements are a source of the sleep regulating hormone melatonin, and they are also an excellent source of magnesium and magnesium his role in promoting sleep is thought to be due to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol which is known to interrupt sleep. Number two is Turkey. Well Turkey is delicious and nutritious.
It is high in protein. And additionally Turkey is a good source of a few vitamins and minerals. I wouldn't recommend you to eat turkey before bed, either during the day time but not trade before bed. A very good dream Before going to bed his camera while he came on lt is a popular herbal tea that may offer a variety of health benefits. It contains antioxidants that reduce inflammation that often lead to chronic diseases such as cancer and heart disease. Drinking camomile tea may boost your immune system, reduce anxiety and depression and improve skin cells.
In addition, color while T has some unique properties that may improve sleep quality, so I highly recommend you come on wild team started found that women who drink common mile tea for two weeks reported improved sleep quality compared to a non tea drinkers. Those who drink chamomile tea also had fewer symptoms of depression, which is commonly associated with sleep problems. So drinking camomile tea before going to bed It's certainly worth trying if you want to improve the quality of your sleep. Now another fruit in my list is kevie. He was a low calorie and very nutritious fruit. One medium cavey contains only 50 calories and a significant amount of nutrients.
It also contains a decent amount of fellate and potassium, as well as several trace minerals. Furthermore, eating curious might benefit your digestive health, reduce inflammation and lower your cholesterol. These effects are due to the high amount of fiber and carotenoid antioxidants that they provide. According to studies on their potential to improve sleep quality kivus may also be one of the best foods to eat before bed in a four week study 24 adults consume two key fruits one hour before going to bed each night at the end of the study participants fell asleep 42% more quickly then when they didn't eat anything before bedtime. Again, I'm not recommending to have a big meal before bedtime. But if you want to drink a cup of tea or eat a key, that's a great vitamin C in cavies and carotenoids may be partly responsible for sleep promoting effects.
The next food in my health list is fatty fish, fatty fish such as Selman to not trout and macro incredibly healthy. What makes them unique is their exceptional vitamin D content. Additionally, fatty fish are high in healthy omega three fatty acids and they are very well known for reducing inflammation. omega three fatty acids may also protect against heart disease and boost growth. Health. The combination of omega three 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 as sleep promoting brain chemical.
In one study, men who ate 300 grams of Atlantic salmon three times a week for six months, fell asleep about 10 minutes faster than men who ate chicken, beef or pork. This effect was thought to be due to the vitamin D content of the cell on eating a piece of fatty fish before bed may help you fall asleep faster and sleep more deeply. passionflower t passionflower tea is another herbal tea that has been used traditionally for many years to treat a number of health ailments. It is a rich source of annoyed antioxidants which are known for their role in reducing inflammation, boosting immune Health and reducing heart disease risk. Also, patient flower tea has been studied for its potential to reduce anxiety. The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed.
I want to share another study results were 41. Adults drink a cup of passionflower tea before bed. They rated their sleep quality significantly better when they drink the tea compared to when they did not drink the tea. Several other foods have sleep promoting properties such as bananas, oatmeal, and cottage cheese. to reap the benefits of sleep enhancing foods it may be best to consume them to three hours before bed. This is because eating immediately before going to sleep, my cause digestive issues such as AC reflux Sherry's have also been dubbed a hero when it comes to helping insomniacs.
Cherries are one of the few natural foods that contain melatonin. So, if you're nibbling on a few pieces of cherries prior to bedtime, or maybe drinking a glass of cherry juice, it can help to encourage deeper sleep. So, cherry juice has to be freshly squeezed. Don't drink can cherry juice, don't drink off the shelf cherry juice, because sauce juices can contain sulfites and preservatives that are not promoting sleep at all. So to be able to fall asleep faster and easier, it's better to eat fresh cherries and drink freshly squeezed cherry juice all So frozen cherries may be consumed before bedtime because they don't contain any chemicals. Also, I would recommend taking magnesium or increasing the quantity of foods containing magnesium.
Magnesium is a very powerful mineral and it helps promoting sleep, relaxation and also helps deactivating adrenaline. A lack of magnesium can be directly linked to difficulty going and staying asleep. So magnesium is often referred to as the sleep mineral and here are the following foods that contain magnesium dark leafy greens Like baby spinach kale collard greens, nuts and seeds, almonds, sunflower seeds bristlenose, cashews, pine nuts, flax seed, pecans, fish, salmon, halibut, tuna, micro bananas, avocados and low fat yogurt. Calcium is very important for a good night's sleep. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep. A good source of costume the following products, dark leafy greens Here we go again, cheeses, yogurt, sardines, and broccoli.
And also there are some dreams that contain essential vitamins and minerals that help aiding with sleep. You can try almond milk Valerian tea, camomile tea, tart cherry juice passionfruit tea and peppermint tea. Basically peppermint tea is my favorite because it's promoting a very good night's sleep, especially when you're drinking it with a hint of honey. Avoid consuming too much caffeine, drinks containing caffeine such as coffee and green tea or even energy drinks like Red Bull or something like that. They actually can disturb your sleep. Don't drink caffeine after lunch, and especially near bedtime, it can interfere with your sleep.
By keeping your mind overactive. The foods such as dark chocolate are also high in caffeine and should be avoided. spicy foods are not very good for a good night's sleep. So try not to go Assume that after maybe three 4pm alcohol is not helping you to relax and fall asleep easily, it actually disrupt sleep and can deter you from entering the deeper much needed phases of the sleep cycles. Also foods high in fat on not recommended to eat after 4pm because they lead to poor fragmented sleep. And also foods high in protein can also disrupt sleep when eating too close to bedtime.
Also foods containing water such as watermelon, celery, or just melons. They are natural diuretics, and they help push water through your system so you will stay awake. Having meals before bedtime are not recommended. Either because you're bored If you're still not, they are going to digest this food and it means that they will stay awake and you will stay awake as well because everything is connected in our body