Getting sleep adequately is essential for your overall health. It may lower your chances of developing certain chronic diseases, keep your brain healthy, and boost your immune system. 7 to 9 hours of uninterrupted sleep is recommended per night, but many people struggle to get enough. There are numerous strategies for promoting good sleep, including dietary changes, as some foods and beverages have sleep-promoting properties. Here are the nine best foods and drinks to consume before bed to improve sleep quality.
Almonds
Almonds, according to Pasquella, contain tryptophan and magnesium, which help to naturally reduce muscle and nerve function while stabilizing your heart rhythm.
Cherries
The best method to get a good night's sleep is to boost your melatonin intake, suggests Michelle Dudash, RD. Cherries with nuts and oats are a natural basis of melatonin. When eaten regularly, they can help restrain your sleep process.
Dark Chocolate
Don't worry. You can eat chocolate at any time. Serotonin, found in dark chocolate, relaxes the body and the mind.
Bananas
Bananas contain magnesium and potassium, which act as muscle and nerve relaxants. According to Dudash, the vitamin B6 in the fruit converts tryptophan into serotonin, increasing relaxation even more.
Teas with Herbs
It should come as no surprise that herbal tea has numerous sedative properties. Chamomile tea is fantastic for soothing nerves before sleep. It's also hydrating and gentle to the stomach, like ginger tea.
Oatmeal
Although it is best for breakfast, you should try eating a bowl of oatmeal after dark to help you sleep better. Grains in oatmeal stimulate insulin production in the same way that whole-grain bread does. They intrinsically increase your blood sugar and drive you sleepy. Melatonin, which calms the body and helps sleep, is also great in oats.
Pistachios
Pistachios hit the sleep-inducing jackpot, containing protein, vitamin B6, and magnesium, all of which help you sleep better. However, avoid a shell-cracking frenzy. Don't eat more than one ounce of nuts, London cautions. Anything with too many calories can have the opposite effect of keeping you awake.
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