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5 Foods and Drinks to Consume Before Bed to Sleep Better

How to sleep better


5 Foods and Drinks to Consume Before Bed to Sleep Better

5 Foods and Drinks to Consume Before Bed to Sleep Better


Having certain foods and drinks before bedtime can improve your sleep. Also, they may help fight chronic illnesses, strengthen your immune system, and keep your brain healthy. If you struggle to have a good night’s sleep, add foods and drinks with sleep-promoting properties in your diet. 


A good night’s sleep is incredibly important for health, but many people struggle to get it. As per the Centers for Disease Control and Prevention (CDC), over 30% of Americans sleep for less than seven hours at night. Insufficient sleep takes a toll on your health and increases the risks of chronic health conditions. Also, it leads to accidental injuries.  


It is generally recommended to have between seven and nine hours of interrupted sleep. If you find it difficult to have a good night’s sleep, make some changes to your lifestyle. For example, add more physical activities to your routine and try meditation.


Also, here are some foods and drinks whose consumption before bedtime can help you sleep better:

  • Walnuts


Walnuts are among the most popular and highly beneficial nuts. They are a rich source of nutrients like copper, magnesium, manganese, and phosphorus. In addition, walnuts contain healthy fats, such as omega-3 fatty acids and linoleic acid, that are good for health. 


They help reduce appetite and improve heart health. As per research, walnuts improve sleep quality and increase serotonin production.   


  • Almonds


Loaded with many nutrients, almonds offer lots of health benefits. Their consumption has been linked to lower risks of chronic diseases. Also, almonds contain antioxidants that protect against inflammation. 


Almonds also help improve sleep quality, thanks to the hormone melatonin in them. Apart from that, these nuts offer magnesium, which is one of the compounds that promote quality sleep.


  • Chamomile Tea


Drinking coffee or similar beverages before a nap may interrupt your sleep and make you stay awake for hours. If you like to have a beverage right before bedtime, drink chamomile tea. It is a herbal tea that offers a range of health benefits. 


Chamomile tea is delicious and features a wide range of antioxidants that help reduce inflammation. According to a study, the apigenin antioxidant in the herbal tea promotes sleepiness and treats the symptoms of insomnia.   

  • Passionflower Tea


It is another herbal tea that has been used for years to treat different types of ailments. Passionflower tea contains flavonoid antioxidants that improve immune health, reduce inflammation, and decrease risks of heart disease.


Additionally, the herbal tea helps improve sleep by reducing anxiety. It has antioxidant apigenin that acts against anxiety-reducing elements and promotes calmness. 


  • Salmon


This fatty fish adds an enormous amount of vitamin D and healthy omega-3 fatty acids to your diet. Also, it holds power to improve sleep quality. In a study, researchers discovered that participants who had 300 grams of salmon thrice a week for around six months slept better than those who ate chicken or beef.



The Bottom Line


Your activities and food habits affect your sleep. Instead of taking caffeine right before bedtime, consume some healthy foods and drinks to have a good night’s sleep.

See Related Article: How to fall asleep in one minute

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