These are the Best Foods For Improved Sleep

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 …).

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