Good sleep is a daily routine for some and a dream for many. People who manage to sleep easily and well at night do not understand the struggle of those who require hours to put themselves to sleep. Having a good night’s sleep is extremely important for a person to stay healthy.
Better sleep can help us avoid the risks of developing chronic illnesses, it keeps our brain healthy, and also, boosts our immune system. The normal sleep span which is recommended is that a person should get at least 7 and 9 hours of uninterrupted sleep. Though many people like myself, struggle to get enough of sleep. If you are a sufferer like me, then there are many strategies out there which you can use to aid good sleep. That also includes making changes to diet intake as some foods have properties that can help us sleep better.
The foods and drinks that are recommended to have before bed and to enhance the quality of sleep are listed below.
Almonds have been our all-time favorite since childhood, isn’t it?. Almonds are not only used as that little added touchup on your dessert, It has been claimed that almonds have several other benefits to our health.
Almonds also help us boost our sleep quality as well. Why? because not only almonds but also other types of nuts are a great source of melatonin.
Moreover, health experts say that almonds also provide us with an excellent amount of magnesium. Attending almost 19% of your daily needs in only the quantity of 1 ounce. It is said that adequate amounts of magnesium also aids sleep. Specifically for the ones who suffer from insomnia. Magnesium and melatonin are said to help reduce the levels of the stress hormone called cortisol. Cortisol is the main culprit interrupting sleep.
2. Chamomile Tea
Haven’t heard of chamomile tea? I can’t believe it!! You’re missing out on a lot!!. Let me tell you, chamomile tea is a very popular herbal tea that contains multiple health benefits. Chamomile tea is famous because of the flavones it has. Flavones are those antioxidants that are responsible to reduce the inflammation that can lead us to chronic diseases.
According to healthcare professionals, a person who drinks chamomile tea regularly has a great immune system. Chamomile tea helps us get rid of anxiety and depression plus it improves our skin too. In addition, it improves sleep quality and rest. The best time to drink chamomile tea is before going to bed. For someone who is trying to improve their sleep quality, this remedy is certainly worth trying.
Walnuts are another blessing for us like almonds. You might want to develop your taste for these but once you do, it can get you uncountable benefits. Walnuts boost our heart health, they have the ability to reduce high cholesterol levels which can be a major risk factor for heart disease. Many researchers also claim that eating walnuts improves sleep quality, as they also contain melatonin.
4. Passionflower Tea
Do you know what a passionflower tea is? Have you tried it? I haven’t as well but why not if it has beneficial qualities for us!!. Passionflower tea, just like chamomile tea is another type of herbal tea which, in the past has also been traditionally used to treat a number of health issues.
This tea contains a rich source of flavonoid antioxidants that reduce inflammation, boost our immune health, and also, reduce heart diseases. In addition, passionflower tea also works to reduce anxiety and has calming properties which lead to better sleep. The best time to consume passionflower is before going to bed.
Kiwi is a widely known fruit with a lot of nutritional benefits. Above all, kiwis are also low in calories and also used in healthy diets. Explains the benefits well?. Furthermore, nutritionists recommend eating kiwis because they may benefit the digestive system, can reduce inflammation in our body, and also, lower cholesterol levels. These effects are the results of the high amount of fiber and carotenoid antioxidants that the kiwis provide us with.
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Javeria Adil Chughtai
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