Here Are The Foods You Should Be Eating Right Before Going To Bed
Quite a few people struggle to get sufficient sleep which is incredibly essential for their overall health. Getting enough sleep reduces the chances of developing chronic illnesses while keeping the brain and digestion functioning efficiently and boosting the immune system. 7 to 9 hours of uninterrupted sleep is the recommended standard by the medical fraternity in order to get the best benefits from this activity.
Despite the importance of sleep, many people have trouble sleeping properly and suffer from insomnia which is the chronic inability to sleep. A number of strategies can be used to promote good sleep by making some changes to your diet and having foods which are potentially capable of promoting sleep. Given below are some of the foods you should have before going to bed to enhance the quality of sleep you get.
Tart Cherry Juice Before Going to Bed Promotes Sleep
Tart Cherry Juice is high in certain important nutrients. A 240 mL serving of the juice contains 62% of your everyday requirements of vitamin A along with 40% of vitamin C and 14% of manganese. In addition to the above, it is also an excellent source of antioxidants which include anthocyanins and flavonols. The antioxidants may protect the cells from inflammation of the harmful kind which can lead to the development of chronic problems like diabetes and heart disease. Tart cherry juice is high in melatonin content which is a hormone that can regulate their internal clock on the body and prepare it for sleep. Studies conducted have revealed that people who had 237 mL of tart cherry juice every day could sleep for 90 minutes longer and also reported better quality sleep than the time when they did not have the juice.
Apart from being delicious and nutritious, turkey also promotes sleep when eaten before going to bed. Turkey has the ability to promote sleepiness despite no studies being conducted to evaluate its role in sleep. However, it is well known that turkey has a few properties which make people become tired after having it. Most importantly it contains the amino acid tryptophan which can increase the production of the sleep-regulating hormone melatonin. The proteins in Turkey now also make a contribution in promoting tiredness. Evidence is available to prove that having moderate amounts of protein before going to bed can be associated with better sleep quality. Additional research is, however, necessary to confirm the potential role Turkey may have in promoting sleep.
Kiwi Fruits Are Great Before Going to Sleep
The kiwifruit is low in calories and highly nutritious. It also contains decent quantities of folate and potassium along with several trace minerals. Having the fruits also benefits the digestive health while reducing inflammation and lowering cholesterol. This is because of the high amount of fiber and carotenoids antioxidants which the fruit can provide. The Kiwifruit may also be one of the great foods to have before going to bed because studies conducted have revealed their potential to improve the quality of sleep. The sleep-promoting abilities of Kiwi is mainly because of their content of serotonin which is a brain chemical which helps to regulate our sleep cycle. More scientific evidence is still awaited before evaluating the effect Kiwis may have in improving sleep quality. However having a couple of medium-sized Kiwis before going to bed may help you fall asleep faster and remain asleep for a longer period.
The healthy qualities of fatty fish have been spoken about for a number of years and varieties like salmon, tuna, trout and mackerel can provide excellent nutrients which are needed by the body. Moreover fatty fish are also rich in omega-3 fatty acids with specific mention being made of EPA and DHA which are helpful for reducing inflammation. Protection against heart disease and boosting brain health is another quality which has been exhibited by omega-3 fatty acids. Fatty fish is also rich in vitamin D which together with omega-3 fatty acids can enhance sleep quality because the two can increase the production of serotonin which is the chemical in the brain which promotes sleep. Having fatty fish before going to bed may assist in sleeping faster and also improving the quality of sleep.
All the foods mentioned in this discussion are perhaps being regularly consumed by many people. However, unfortunately, it’s possible that many of these people do not have all the necessary information regarding the sleep-inducing qualities of the above-mentioned foods. Perhaps this article will make people more aware of how they can improve their quality of sleep simply by having more of these foods or including them in their diet if they have been ignoring some or all of them for some reason.
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