We’ve all been through the tough nights of tossing and turning without getting any rest. Getting good quality sleep is crucial for our health and helps reduce the risk of developing certain chronic illnesses and boosting our immune system. While it’s generally recommended to get between 7 to 9 hours of sleep, everyone is different and knowing what works for you is based on trial and error.
The good news is that getting quality sleep is achievable through good nutrition and by eating the right sleep-promoting foods:
Almonds
Yes, almonds. Almonds are actually a very good source of melatonin, a primary hormone that helps promote sleep. Almonds are also rich with magnesium, a sleep-stimulating mineral that’s a perfect snack before bed. Magnesium, known for its anti-inflammatory properties can help reduce the stress hormone, cortisol, and therefore prevent interrupted sleep.
Bottom line, pop in a few almonds 30 minutes before bed, and you’ll be getting the best sleep you’ve ever had!
Chamomile Tea
Chamomile tea is a popular herbal tea known for its wonderful soothing properties. Chamomile Tea contains flavones, a class of antioxidants that help reduce inflammation that can lead to serious complications such as heart disease.
On to sleep, chamomile contains apigenin, an antioxidant that actually binds to specific receptors in your brain that may promote sleepiness and prevent insomnia. One study even found that those who consumed 2 doses of 270 milligrams of chamomile extract every day fell asleep 15 minutes faster compared to those who did not consume anything.
White Rice
We know you may not be into carbs before bed, but white rice may be worth a try. White rice has a high carb content and lack of fiber which contributes to something called a high glycemic index. In turn, it has been found that eating foods with a high glycemic index a few hours before bed can improve sleep quality.
We’re not saying to eat a huge bowl of carbs before bed, but every once in awhile a 100-gram serving of white rice before bed can be quite valuable.
Kiwi
Apples, move aside! Kiwis are low in calories and amazing for your health. One medium kiwi contains only about 50 calories and has a crucial amount of nutrients like 117 percent of your daily vitamin C and K intake.
Kiwis also contain a good amount of folate and potassium, as well as other trace minerals that highly contribute to your health. If you’re still not convinced, kiwis can benefit your digestive system, reduce inflammation and even lower your cholesterol.
Speaking of sleep, in one study, 24 adults consumed two kiwis before bed resulting in falling asleep 42% more quickly than without eating kiwis. The sleep-promoting response to Kiwi is because of their serotonin content, a brain chemical that helps regulate your sleep cycle.
If you’re having trouble sleeping at night despite getting the full 7 to 9 hours, it’s time for a little change in what you’re putting in your body. Beauty comes from within, and if you’re not into eating before bed, go for Codeage’s Multi-Collagen Beauty Night, a supplement containing high-quality melatonin and other minerals to help promote better sleep.
Here are some more incredible products you’ll love from Codeage.
Written by 𝔖𝔥𝔞𝔯𝔬𝔫𝔢 ℌ𝔬𝔲𝔯𝔦
