Good sleep is important for our body’s overall health. It can reduce risks of developing chronic illnesses, boost your immune system and keep your brain and digestion healthy. At least seven (7)- nine (9) hours of uninterrupted sleep each night is highly recommended although most people struggle to get enough. Simple steps such as changing your diet -adding or taking away certain foods- can improve your sleep patterns and promote healthy sleep. Here are a few foods that can assist:
Almonds- Eating almonds on a regular basis can help lower your risk of chronic diseases such as heart disease and type 2 diabetes. This can be related to them being a healthy fat, full of fiber and antioxidants. Almonds and other nuts are a good source of melatonin and the sleep-promoting mineral magnesium that make them good to eat before bed.
Chamomile Tea- Chamomile tea contains antioxidants that promote sleepiness, hence when consumed, it has to ability to promote overall sleep quality. It may also boost your immune system, reduce anxiety and depression and improve skin health.
Fatty Fish- Salmon and tuna are examples of fish that are high in omega-3 fatty acids and are a great source of Vitamin D. Consuming either of these before bed may improve the quality of your sleep. These vitamins and minerals have been shown to increase serotonin production; a sleep promoting brain chemical.
Kiwi- This low calorie delicious fruit not only reduces inflammation and lowers your cholesterol, but can also help you sleep properly through the night. It’s serotonin content can help regulate your sleep cycle and result in peaceful rest.
To benefit from these sleep-enhancing foods, consume them at least 2-3 hours before going to bed as eating immediately before going to sleep may lead to acid reflux.