To get rid of insomnia 9 foods to eat before bedtime

Here are the 9 best foods and drinks you can eat before bed to improve your sleep and health, according to the “Healthline” medical site.

1. Almonds

Regular intake of almonds has been linked to a reduced risk of certain chronic diseases, such as type 2 diabetes and heart disease. This is attributed to healthy monounsaturated fats, fibers and antioxidants.

And every 28 grams of almonds provides 25% of men’s daily manganese requirement and 31% of women’s daily manganese requirement.

In addition, it is rich in magnesium, phosphorus and other minerals which studies have confirmed the body’s need to sleep away from insomnia and health ailments.

2. Nut

Nuts are packed with many nutrients and provide more than 19 vitamins and minerals, as well as 1.9 grams of fiber (28 grams).

Walnuts are particularly rich in magnesium, phosphorus, manganese and copper.

Additionally, walnuts are an excellent source of healthy fats, including omega-3 fatty acids and linoleic acid, and promote heart health. So eating it improves sleep, according to studies.

3. Kiwi

Kiwi is a low-calorie and highly nutritious fruit.

A kiwifruit contains only 42 calories and a large amount of nutrients, including 71% of the daily value of vitamin C, and provides men and women with 23% and 31% respectively of the vitamin K they need each day. .

Contains an adequate amount of folic acid and potassium as well as many trace elements. Therefore, eating kiwifruit can benefit digestive health, reduce inflammation, reduce blood cholesterol, and improve sleep quality.

4. Cherry juice

Providing modest amounts of some important nutrients, such as magnesium and phosphorus, it is also a good source of potassium.

Additionally, it is a rich source of antioxidants, including anthocyanins and flavonols.

Black cherry juice is also known to promote drowsiness and has also been studied for its role in relieving insomnia.For these reasons, drinking black cherry juice before bed can improve the quality of sleep.

5. Soaked in chamomile flowers

Chamomile is a popular herb that can provide a variety of health benefits. The tea reduces inflammation, which often leads to chronic diseases, such as cancer and heart disease, it also reduces anxiety and depression and improves skin health.

Chamomile flower tea contains some unique properties that can improve sleep quality, as it contains the antioxidant apigenin that binds to certain receptors in the brain that can increase sleepiness and reduce insomnia.

6. Passion flower tea (passion flower)

It is a herbal tea (flower) traditionally used to treat a variety of health ailments.

It is a rich source of flavonoid antioxidants, known to reduce inflammation, boost immune health, and reduce the risk of heart disease. In addition, it has a great ability to reduce anxiety.

7. Turkey

High in protein, roasted turkey provides around 8 grams of protein per (28 grams). Protein is important for keeping muscles strong and regulating appetite.

Turkey is a modest source of few vitamins and minerals, such as riboflavin, phosphorus and selenium.

Turkey protein also contributes to its ability to promote fatigue. There is evidence that taking moderate amounts of protein before bed is linked to better sleep quality, including less awakening during the night.

8. Fatty fish

Fatty fish, such as salmon, tuna, and mackerel, are incredibly healthy. What makes it unique are its exceptional amounts of vitamin D.

In addition to its high content of healthy omega-3 fatty acids, most notably eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

These acids, combined with “omega-3”, are known to reduce inflammation, protect against heart disease and improve brain health, thereby improving sleep quality by producing serotonin.

9. White rice

White rice is a widely consumed cereal as a staple food in many countries.

The main difference between white rice and brown rice is that white rice has been removed from the bran and germs. This makes it less rich in fiber, nutrients and antioxidants.

However, white rice still contains an adequate amount of few vitamins and minerals, as each 79 grams of it provides 21% of the daily thiamine requirement for men and 22% of the daily thiamine requirement for women, in addition to 22. grams of carbohydrates in the same amount.

Its carbohydrate content and lack of fiber contribute to a high glycemic index, which is a measure of how quickly a food raises blood sugar.

According to the study, eating foods with a high glycemic index, such as white rice, at least an hour before bedtime can help improve sleep quality and reduce insomnia.