The best foods and drinks to help you sleep well

Weather of Arabia - Getting good sleep is very important for your overall health, as it reduces the risk of some chronic diseases, maintains your brain health, and boosts your immune system.

It is generally recommended to get between 7 and 9 hours of continuous sleep each night, and fortunately there are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties.

The site " Healthline " offers the best foods and drinks to improve the quality of your sleep and get rid of insomnia.

1. Almonds

Almonds help enhance sleep quality because they are a source of the hormone melatonin, which regulates your internal clock and prepares your body for sleep.

Almonds are rich in magnesium, providing 19% of your daily needs in just 1 ounce. Consuming adequate amounts of magnesium helps improve sleep quality, especially for those who suffer from insomnia. The role of magnesium in promoting sleep is believed to be linked to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep.

If you want to eat almonds before bed, just a handful, about 1 ounce (28 grams), is enough.

2. Walnut

Walnuts are a popular type of nut that is rich in nutrients, providing more than 19 vitamins and minerals, and is particularly rich in magnesium, phosphorous, manganese and copper. Walnuts are also a great source of healthy fats, including omega-3 fatty acids and linoleic acid. They also provide 4.3 grams of protein per ounce.

The researchers found that eating walnuts improves sleep quality, as they are one of the best dietary sources of melatonin, and fatty acids in walnuts also contribute to improving sleep, including alpha-linolenic acid (ALA), an omega-3 fatty acid that is converted to DHA in the body, and DHA increases serotonin production.

If you suffer from insomnia, eating some walnuts before bed may help. About a handful of walnuts is enough.

3. Chamomile tea

Chamomile tea is a popular herbal tea that may offer a variety of health benefits, including flavonoids, a class of antioxidants that reduce inflammation that often leads to chronic diseases, such as cancer and heart disease. There is also some evidence that drinking chamomile tea boosts the immune system, reduces anxiety and depression, and improves skin health.

In addition, chamomile tea has some unique properties that may improve sleep quality, specifically apigenin. This antioxidant binds to certain receptors in the brain that promote sleepiness and reduce insomnia.

One 2011 study of 34 adults found that those who took 270 mg of chamomile extract twice daily for 28 days slept 15 minutes faster and experienced fewer nocturnal awakenings compared to those who did not consume the extract.

Another study found that women who drank chamomile tea for two weeks, reported improved sleep quality, and also had fewer symptoms of depression, which is usually associated with sleep problems.

4. kiwi

Kiwi is a low-calorie and very nutritious fruit. One fruit contains only 42 calories and a large amount of nutrients, including vitamin C and vitamin K, and contains a good amount of folic acid and potassium as well as several minerals.

According to studies on its ability to improve sleep quality, kiwi may also be one of the best foods to eat before bed.

In a 4-week study, 24 adults consumed two kiwis one hour before going to bed each night. At the end of the study, participants slept 42% faster than before, their ability to sleep through the night without waking improved by 5%, while their total sleep time increased by 13%.

The sleep-promoting effects of kiwi are attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle. And the anti-inflammatory antioxidants in kiwis, such as vitamin C and carotenoids, may be partly responsible for their sleep-promoting effects.

Eating 1-2 medium kiwis before bed will help you fall asleep faster and for longer.

5. Fatty fish

Fatty fish, such as salmon, tuna, trout, and mackerel, are incredibly healthy. What makes it unique is that it is rich in exceptional amounts of vitamin D, and fatty fish is also high in omega-3 fatty acids and healthy fats), specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The combination of omega-3 fatty acids and vitamin D in fatty fish has the ability to enhance sleep quality, as both have been shown to increase serotonin production.

Eating a few ounces of fatty fish before bed may help you fall asleep faster and sleep more deeply.

6. Dairy products

Dairy products, such as milk, cheese or plain yogurt, are known sources of tryptophan. Milk has been shown to improve sleep in older adults, especially when combined with light exercise.

7. Banana

Bananas contain tryptophan and magnesium, both of which help in getting a good night's sleep.

8. Oats

Oatmeal is high in carbohydrates with more fiber, and has been shown to induce drowsiness when eaten before bed. Additionally, oats are a known source of melatonin.

In conclusion, we find that many foods and drinks help with sleep because they contain hormones that regulate sleep and increase the production of chemicals in the brain, such as melatonin and serotonin. Some contain antioxidants and some substances known to improve sleep, such as magnesium and melatonin.

To reap the benefits of sleep-promoting foods and drinks, it may be best to consume them 2-3 hours before bed, as eating right before bed can cause digestive issues, such as acid reflux.

Read also: 5 tips to help you get rid of "snoring" while sleeping

Read also: 8 surprising facts and secrets about sleep