Everyone knows about the benefits of healthy sleep – it reduces the risk of developing chronic diseases, supports healthy brain function, and strengthens the immune system, which is especially important during the coronavirus pandemic.
Ideally, you need to sleep from 7 to 9 hours a day without interruptions, but not everyone succeeds: stress, a crazy work rhythm and an overabundance of digital information can negatively affect the duration and quality of our sleep. In an attempt to establish their regime, many resorts to meditation, deep breathing, and even sleeping pills. We advise you to seek help from nature itself – for you we have collected 9 foods that you should eat before bed to sleep longer and sound.
Almond
Almonds are rich in various vitamins and micro-minerals – so, only 28 grams of dried toasted almonds contain about 18% of the daily value of phosphorus and 23% of the vitamin B2 required for an adult body. But most important, these nuts are a great source of melatonin. Melatonin is known as the “sleep hormone” – it regulates our internal “clock” and signals the brain to sleep. Therefore, a small handful of almonds at night may well give the desired “sleeping pill” effect.
Chamomile tea
Chamomile tea is one of the most popular hot drinks known for its soothing properties. Its use stimulates immunity, reduces anxiety and improves skin condition. It also contains apigenin, an antioxidant that has been shown to successfully fight insomnia.
Kiwi
Kiwi is nutritious and very low in calories. Eating kiwi has a beneficial effect on cholesterol levels and the functioning of the digestive system. Among other things, kiwi is also good for sleep. In a 4-week study, 24 adults ate 2 kiwi fruit one hour before bed each day. By the end of the study, 42% of the volunteers fell asleep faster. This may be due to the fact that kiwi stimulates the production of the “happiness hormone” – serotonin, which is also involved in the regulation of sleep patterns.
Walnut
Walnuts contain about 19 vitamins and minerals. Among other things, they are also rich in melatonin, which we have already covered. Accordingly, eating small amounts of walnuts can be great for helping you adjust your sleep.
Salmon
Salmon is a unique source of vitamin D. It is also rich in omega-3 acids that stimulate the brain and prevent heart disease. In addition, this combination of vitamins and acids has a beneficial effect on sleep. A small serving of salmon before bed can help improve quality and increase sleep duration. But be careful: this is a rather fatty fish, so it is worth eating it in small quantities at night.
