1 – Almonds
Almonds are a type of nut with a lot of health benefits to your body and it will help you have a good night’s sleep.
They are a very excellent source of many nutrients, contains 14% of your daily phosphorus, 32% manganese, and 17% riboflavin requirements (7).
In addition, having almonds on a daily basis has been associated with many benefits like lower risks of some chronic diseases, such as type 2 diabetes and heart disease, And that’s because of their content of healthy fats, fibers, and antioxidants (8, 9).
It has been proved that almonds can also help you to improve the quality of sleep.
Almonds, along with several other types of nuts, are a source of the sleep-regulating hormone melatonin that can help you sleep well(10).
Almonds are also a great source of magnesium, it can provide 19% of your daily requirement in just 1 ounce. Consuming adequate amounts of magnesium can help improve the quality of sleep, especially for those who suffer from insomnia (11Trusted Source, 12Trusted Source, 13Trusted Source).
The role of magnesium in promoting sleep is believed to be due to its ability to reduce inflammation. In addition, it can help reduce the levels of the stress hormone cortisol, which is known to interrupt sleep (11Trusted Source, 14Trusted Source).
2. Chamomile Tea
Chamomile also helps fight stress and anxiety. To do this, simply dilute a few drops of Roman chamomile essential oil in your bath and bask in it for long minutes. If you have trouble falling asleep, apply a drop of this oil under the soles of each foot or along the spine before bed.
In the case of depression, nervous breakdown, overwork, or emotional trauma, simple olfaction of this oil could be soothing. Before embarking on these experiments, however, remember to seek advice from your pharmacist or attending physician. The abuse of essential oils can indeed be dangerous for health. Do not exceed certain doses and do not use it under certain conditions (pregnancy, lactation …).
3. Fatty Fish
if you think omega-3 is only good for the heart and blood vessels, think again. Omega-3s have many other benefits.
Omega-3s, in particular, have a very positive effect on the brain.
The brain is made up of 77% water. If we removed all this water, there would be what is known as the dry weight. 60% of the dry weight of the brain is made up of fats. Our brain is, therefore, a fatty organ.
It is therefore not surprising that fatty acids play an important role in the brain. They notably promote the development and maintenance of the brain. In particular omega-3.
By studying the effects of omega-3 fatty acids on learning to read, Dr. Paul Montgomery observed a correlation between these same acids and sleep disorders. 362 children aged 7 to 9 with learning disabilities in reading took an algae-based food supplement, dosed at 600 mg of omega 3, for 16 weeks.
Among they, 4 out of 10 children suffered from sleep disorders such as anxiety, agitation, frequent waking … By measuring the level of omega 3 and omega 6 present in the blood during sleep, the research team noted a clear difference between children treated and those placed on placebo: At a higher rate of omega 3 and 6, children sleep on average 1 hour more, and have on average 7 fewer awakenings per night.
Their positive effects on the brain are therefore very important, and not only on our brain but also on that of unborn children.
Kiwis are a low-calorie and very nutritious fruit.
One medium kiwi contains only 50 calories and a significant amount of nutrients, including 117% of your daily needs for vitamin C and 38% for vitamin K.
It also contains a decent amount of folate and potassium, as well as several trace minerals .
Furthermore, eating kiwis may 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, kiwis may also be one of the best foods to eat before bed .
In a four-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 thought to be due to their content of serotonin, a brain chemical that helps regulate your sleep cycle .
It has also been suggested that the antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects. This is thought to be due to their role in reducing inflammation .
More scientific evidence is needed to determine the effects that kiwis may have in improving sleep. Nevertheless, eating 1–2 medium kiwis before bed may help you fall asleep faster and stay asleep longer.
Tart cherry juice has some impressive.
First, it’s high in a few important nutrients. An 8-ounce (240-ml) serving contains 62% of your daily needs for vitamin A, 40% for vitamin C and 14% for manganese .
Additionally, it is a rich source of antioxidants, including anthocyanins and flavonols. Antioxidants may protect your cells from harmful inflammation that can lead to chronic diseases like diabetes and heart disease .
Tart cherry juice is also known to promote sleepiness, and it has even been studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality ..
The sleep-promoting effects of tart cherry juice are due to its high content of melatonin, which is a hormone that regulates your internal clock and signals your body to prepare for sleep .
In two studies, adults with insomnia who drank 8 ounces (237 ml) of tart cherry juice twice a day for two weeks slept about an hour and a half longer and reported better sleep quality, compared to when they did not drink the juice .
Although these results are promising, more extensive research is necessary to confirm the role tart cherry juice has in improving sleep and preventing insomnia.
Nevertheless, drinking some tart cherry juice before bed is certainly worth a try if you struggle with falling or staying asleep at night.
Fatty fish, such as salmon, tuna, trout and mackerel, are incredibly healthy.
What makes them unique is their exceptional vitamin D content. For example, a 3.5-ounce (100-gram) serving of salmon contains 525–990 IU of vitamin D, which is over 50% of your daily needs .
Additionally, fatty fish are high in healthy omega-3 fatty acids, specifically EPA and DHA, both of which are known for reducing inflammation. Omega-3 fatty acids may also protect against heart disease and boost brain health ..
The combination of omega-3 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, a 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 salmon. Those in the fish group had higher levels of vitamin D, which was linked to a significant improvement in sleep quality .
Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply, but more studies are needed to make a definite conclusion about the ability of fatty fish to improve sleep.
Walnuts are a popular type of tree nut.
They are abundant in many nutrients, providing over 19 vitamins and minerals, in addition to 2 grams of fiber, in a 1-ounce (28-gram) serving. Walnuts are particularly rich in magnesium, phosphorus, copper and manganese (.
Additionally, walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4 grams of protein per ounce, which may be beneficial for reducing appetite .
Walnuts may also boost heart health. They have been studied for their ability to reduce high cholesterol levels, which are a major risk factor for heart disease.
What’s more, eating walnuts has been claimed to improve sleep quality, as they are one of the best food sources of the sleep-regulating hormone melatonin .The fatty acid makeup of walnuts may also contribute to better sleep. They provide ALA, an omega-3 fatty acid that’s converted to DHA in the body. DHA may increase production of serotonin, a sleep-enhancing .
Unfortunately, the claims about walnuts improving sleep are not supported by much evidence. In fact, there have not been any studies that focus specifically on walnut’s role in promoting sleep.
Regardless, if you struggle with sleep, eating some walnuts before bed may help. About a handful of walnuts is an adequate portion.
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 flavonoid antioxidants, which are known for their role in reducing inflammation, boosting immune health and reducing heart disease risk .
Additionally, passionflower tea has been studied for its potential to reduce anxiety.
This is attributed to its content of apigenin, an antioxidant that produces a calming effect by binding to certain receptors in your brain .
There is also some evidence that drinking passionflower tea increases the production of GABA, a brain chemical that works to inhibit other brain chemicals that induce stress, such as glutamate .
The calming properties of passionflower tea may promote sleepiness, so it may be beneficial to drink it before going to bed.
In a seven-day study, 41 adults drank a cup of passionflower tea before bed. They rated their sleep quality significantly better when they drank the tea, compared to when they did not drink the tea..
More research is needed to determine the ability of passionflower tea to promote sleep, but it is certainly worth trying if you want to improve your sleep quality.
White rice is a grain that is widely consumed as a staple food in many countries.
The major difference between white and brown rice is that white rice has had its bran and germ removed, which makes it lower in fiber, nutrients and antioxidants.
Nevertheless, white rice still contains a decent amount of a few vitamins and minerals. A 3.5-ounce (100-gram) serving of white rice provides 14% of your daily needs for folate, 11% for thiamin and 24% for manganese.
Also, white rice is high in carbs, providing 28 grams in a 3.5-ounce (100-gram) serving. Its carb content and lack of fiber contribute to its high glycemic index, which is a measure of how quickly a food increases your blood sugar .
It has been suggested that eating foods with a high glycemic index, such as white rice, a few hours before bed may help improve sleep quality .
In one study, the sleep habits of 1,848 people were compared based on their intake of white rice, bread or noodles. Higher rice intake was associated with better sleep, including longer sleep duration .
It has also been reported that white rice may be most effective at improving sleep if it is consumed at least one hour before bedtime.
Despite the potential role that eating white rice may have in promoting sleep, it is best consumed in moderation due to its lack of fiber and nutrients.
Several other foods have sleep-promoting properties, but they have not been studied specifically for their effects on sleep.
- Milk: Another known source of tryptophan, milk has been shown to improve sleep in the elderly, especially when taken along with melatonin and paired with exercise .
- Bananas: Bananas contain tryptophan and are a good source of magnesium. Both of these properties may help you get a good night’s sleep .
- Oatmeal: Similar to rice, oatmeal is high in carbs and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin .
- Cottage cheese: Contains a significant amount of casein, which is a milk protein that is well known to sustain overnight muscle repair and growth when consumed before bed .
Getting enough sleep is very important for your health.
Fortunately, several foods may help, thanks to their content of sleep-regulating hormones and brain chemicals, including melatonin and serotonin.
Additionally, some foods contain high amounts of specific antioxidants and nutrients, such as magnesium, that are known to enhance sleep by helping you fall asleep faster or stay asleep longer.
To reap the benefits of sleep-enhancing foods, it may be best to consume them 2–3 hours before bed. This is because eating immediately before going to sleep may cause digestive issues, such as acid reflux.
Overall, more research is necessary to conclude the specific role that foods have in promoting sleep, but their known effects are very promising.