In addition to following these tips, there are actually many strategies that can be used to have quality sleep. One of them is by consuming food and drinks or eating foods that can help you sleep more soundly.
Lack of sleep itself has been known to be the cause of a number of health problems. This condition can make a person experience various problems both physically and mentally.
Good sleep itself is one of the important things to have to get a healthier, fitter and always excited body. When we have a good sleep, we will wake up in a happy mood.
Not only that, we will also have a more fit, vibrant, and comfortable body condition.
There are several foods and drinks that have properties that can increase sleepiness and improve sleep quality. Therefore, consider a number of foods that we can consume every day to help us sleep better.
1. Kiwi
Kiwi is a fruit with a higher vitamin C content than oranges. This fruit can help you sleep faster and soundly at night. The content of serotonin and antioxidants from this fruit is high enough that it can help improve sleep quality.
In a study, a person ate two kiwis before bed for four weeks. As a result, as many as 42% of them are said to sleep faster than not eating kiwi at all.
Eat 1-2 medium-sized kiwifruit about an hour before bedtime to help you sleep faster and longer.
2. White Rice
White rice is a grain that is widely consumed as a staple food in many countries. The main difference between white rice and brown rice is that white rice has bran and germ removed making it lower in fiber, nutrients and antioxidants.
However, white rice still contains some decent amounts of vitamins and minerals. One serving of white rice, about 4 ounces, provides 19% of the daily requirement of folate, 21% of men’s thiamine, and 22% of women’s thiamine.
So it is advisable to eat foods with a high GI such as white rice at least 1 hour before bed, to help improve the quality of one’s sleep at night.
3. Almonds
The nutritional content of almonds also helps us get a better night’s sleep. Consumption of 33 grams of almonds will help relax the muscles in the body. Almonds are also rich in magnesium and calcium which are very good for health.
Almonds are also high in fiber, rich in antioxidants, magnesium, and healthy monounsaturated fats. So, if almonds are consumed regularly, it can prevent you from several chronic diseases, such as type 2 diabetes to heart disease.
The antioxidants in almonds will protect the body’s cells from harmful inflammation that causes chronic disease. In addition, studies have shown that almonds can significantly improve sleep quality.
4. Fatty Fish
Fatty fish such as salmon, sardines, and tuna can help you fall asleep quickly because of their high omega-3 fatty acid content. The content of these fatty acids helps regulate the sleep hormone called serotonin, besides that there is also vitamin D which can help sleep.
In addition, fatty fish contains very high levels of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Omega-3s, EPA and DHA are known to reduce inflammation, risk heart disease and promote brain health. The combination of omega-3 fats and vitamin D in fatty fish has the potential to significantly improve sleep quality.
For that, eat a few ounces of fatty fish before bed to help you fall asleep faster and longer.
5. Chamomile Tea
Chamomile tea is a herbal tea that is quite popular because it offers many health benefits. There are several studies that prove that drinking chamomile tea can boost the immune system, reduce anxiety and depression, help nourish the skin, and improve sleep quality.
In particular, chamomile tea contains apigenin, an antioxidant that can bind to certain receptors in the brain that cause drowsiness or reduce insomnia. A study found that someone who drank chamomile tea for 2 weeks experienced an increase in the quality of their sleep. In addition, those who drank chamomile tea also experienced reduced symptoms of depression.
So, drinking chamomile tea before bed is worth a try if you want to improve your sleep.