Sleep is a vital part of a person’s life and his physical and psychological well-being, as it is important in maintaining brain health, improving performance, enhancing immunity, and reducing the risk of developing some chronic diseases.
To get good sleep, the US National Sleep Foundation recommends 8 to 10 hours of continuous sleep every night for teens, 7 to 9 hours for teens and adults, and 7 to 8 hours for seniors.
One of the best strategies you can use to achieve this goal is making some changes to your diet, as some foods and drinks rich in calcium, potassium, magnesium, and some other nutrients are ideal for promoting sleep.
So here we’ll show you the 9 best things to eat in the evening to cut the road to insomnia.
A source of the hormone melatonin that regulates your internal clock and prepares your body for sleep. This makes eating an ounce (28 grams) of it beneficial before bed. An ounce of almonds provides 18% of your daily needs of phosphorous, and 19% of the magnesium that improves your sleep by its ability to reduce inflammation and reduce levels of the stress hormone “cortisol”, which is an anti-sleep factor.
This supports its role in treating insomnia, because of its great sedative and hypnotic effects, according to a study that found that mice slept longer and deeper after being fed with almond extract.
If you suffer from insomnia, it may help to eat some walnuts (walnuts) in the evening, as they are rich in more than 19 types of vitamins and minerals, such as magnesium, phosphorous and omega-3 acids, in addition to containing 4.3 grams of protein per ounce.
According to some researchers, eating walnuts improves sleep quality, as it is one of the best sources of melatonin. Its fatty acid content may also contribute to improving sleep, by increasing the production of serotonin, which increases the production of the hormone melatonin as well.
3. Fatty fish
Like salmon, tuna and mackerel, because they contain amounts of vitamin “D” and omega-3 fatty acids, which are effective in reducing inflammation and promoting brain health. It is believed that the combination of these two elements (omega-3 and vitamin D) is the reason why these fish are able to improve sleep quality, by increasing the production of serotonin.
One study showed that men who ate 300 grams of salmon 3 times a week for 6 months slept 10 minutes faster than those who ate chicken or beef, so eating fatty fish in the evening may help you sleep faster and deeper.
4- Turkey meat
The delicious nutritious food that ends the period of eating with the desire to sleep, because it contains the amino acid called “tryptophan”, which increases the production of melatonin. Also rich in protein that helps inactivity, roast turkey provides about 8 grams of protein per ounce. There is evidence that eating protein may lead to better sleep and less awakening at night. According to Healthline.com.
5. White rice
A 4-ounce serving of white rice provides 19% of your daily folate needs. In addition to other elements that may raise blood sugar, make taking it an hour before bed, contribute to getting a good sleep.
One study compared the sleep habits of 1848 people, based on their eating of rice, bread or pasta, and it was found that eating rice was linked to a better sleep than bread or pasta – as long as it was eaten in moderation – due to its low fiber content.
Nutritious fruit, one of which contains 42 calories and a large amount of nutrients, including 71% of the daily requirement of vitamin “C” (C), in addition to folic acid, potassium and minerals.
According to a study on its ability to improve sleep quality, it turned out to be one of the best foods to eat before bed, as this fruit contains that chemical in the brain called serotonin that helps regulate the sleep cycle.
In addition to anti-inflammatory-reducing antioxidants such as vitamin “C” (C) and carotenoids – such as carrots, tomatoes, apricots, pineapple and egg yolks – that may have sleep-supporting effects as well, so taking a kiwi before bed may help you fall asleep faster and last longer.
7. Cherry juice
Although it contains modest amounts of magnesium and phosphorous, it is rich in potassium and melatonin, making it useful before bedtime in bringing sleepiness and relieving insomnia.
In one study, adults with insomnia drank 8 ounces of cherry juice twice daily for two weeks, slept 84 minutes longer, and reported better sleep quality.
8. Chamomile tea
Chamomile tea is rich in inflammation-reducing antioxidants called “flavonoids”. It may also boost the immune system and reduce anxiety because it contains some properties that improve sleep, such as “apigenin”, the antioxidant, which binds to receptors in the brain that promote sleepiness and reduce insomnia.
A study of 34 adults found that those who consumed 270 milligrams of chamomile extract twice daily for 28 days slept 15 minutes faster, and had less nighttime awakenings.
9. Passion flower tea
It is another herbal tea used to treat a number of ailments because it is rich in antioxidants known to reduce inflammation and boost immunity. Its ability to reduce anxiety has also been studied with the action of a calming antioxidant called apigenin.
In addition to some evidence that this flower increases the production of the chemical gamma-aminobutyric acid that is able to inhibit stress-causing substances, a 7-day study confirmed the sedative properties of this flower that causes sleepiness, making it useful to drink this tea before bed.