September 4, 2024: Maintaining good health and fitness requires adequate sleep. Inadequate sleep can increase the risk of serious health issues such as high blood pressure, obesity, diabetes, and heart disease. Health experts point out that many people suffer from insomnia, which prevents them from sleeping well throughout the night. Some may fall asleep but experience frequent disruptions. To avoid this, consuming certain foods before bed can be beneficial for a good night’s rest.
According to Medical News Today, sleep is crucial for maintaining overall health. Adults should aim for 7 to 8 hours of quality sleep each night. Various chemicals, amino acids, enzymes, nutrients, and hormones work together in the body to promote good sleep and improve sleep cycles.
Hormones like tryptophan, melatonin, and serotonin help in achieving quality sleep. Many foods are rich in nutrients that aid in the production of these beneficial hormones, which can contribute to a restful night’s sleep.
- Almonds: Eating almonds before bed can promote restful sleep. Almonds contain a good amount of melatonin, a hormone that helps regulate the sleep-wake cycle. They are also rich in magnesium and calcium, which relax muscles and can enhance sleep. Almonds can be consumed as an evening snack.
- Warm Milk: Drinking warm milk before bed can be very beneficial. Milk is considered a home remedy for insomnia. It contains four key components that promote sleep: tryptophan, calcium, vitamin D, and melatonin. Drinking a glass of warm milk before bedtime can help you feel more relaxed. Ayurveda also recommends drinking milk at night.
- Kiwi: Studies have shown that eating kiwi can help achieve a peaceful night’s sleep. Researchers suggest that kiwi and sleep may be directly related. In one study, participants who ate two kiwis an hour before bedtime for four weeks saw improvements in sleep duration and quality, and they fell asleep faster. Kiwi contains several compounds that promote sleep.
- Walnuts: Walnuts contain compounds that promote sleep, including melatonin, serotonin, and magnesium. While walnuts are known for their melatonin content, researchers have yet to establish a solid link between eating walnuts and improved sleep.
- Cherries: Cherries are rich in various compounds that help regulate sleep, including melatonin, tryptophan, potassium, and serotonin. Researchers believe that the antioxidant polyphenols in cherries might also enhance sleep quality. Cherries make a great bedtime snack as they are high in fiber, vitamin C, and vitamin E.
