Getting a good sleep is extremely important for an optimal health. It may reduce your risk of emerging certain chronic illnesses, keep your brain healthy and boost your immune system. There are many strategies you can use to promote good night sleep, including making changes to your diet, as some foods have sleep-promoting properties. Here are the 5 best foods you can eat before bed to enhance your sleep quality.
1. Almonds
Almonds have many health benefits, and are an excellent source of many nutrients. Moreover, almonds are a source of the sleep-regulating hormone melatonin. Eating almonds regularly has also been associated with lower risks of a few chronic diseases, such as type 2 diabetes and heart disease. About a handful should be adequate to eat at night before bed.
2. Banana
Bananas have tryptophan, an amino acid, that helps put you to sleep quicker, and the fiber in bananas will keep you satisfied. This sweet fruit will also help squash any sugar cravings you might have after dinner.
3. Walnuts
walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid. Walnuts may also boost heart health, and eating walnuts has been claimed to improve sleep quality, as they are one of the best food sources of the sleep-regulating hormone melatonin.
4. Banana Smoothie
A blend of banana and low-fat milk will provide vitamin D and calcium. These two nutrients have been associated with decreased odds of having problems falling and staying asleep. Adding the banana to the smoothie provides sweetness without added sugar, plus it’s an excellent source of magnesium and B6, a vitamin that aids your body in making serotonin, a relaxing neurotransmitter.
5. Ginger Tea with Dried Dates
Drinking a nighttime tea is a great idea, because it sets up a sleep ritual that tells your brain it’s time to turn off and go to bed. Therefore, a good pick is ginger, which has long been used as a digestive aid. Snack on some dried fruit, such as dates, which give digestion-promoting fiber.
