Eating junk foods usually messes up with your health, leading you to sleep deprivation, i.e. not getting enough sleep. It is recommended that an individual should sleep for about 7 to 8 hours at night. Sleeping less than 7 to 8 hours may increase the risk of developing cardiovascular diseases.
Eating healthy food before bed is one of the basic steps in maintaining a healthy lifestyle. A person eating healthy food before going to bed is much likely to get a good sleep than a person eating junk foods.
So, in order to improve your sleep, here are some top 5 best foods that will help you in enhancing your sleep and that you can eat before going to bed.
According to the studies, kiwi is said to be one of the best foods to eat before going to bed. This fruit with its high amount of fiber and carotenoid antioxidants is said to help you with your digestive health, reduce inflammation and lower the cholesterol level in your body.
One medium kiwi contains 50 calories along with some nutrients like 38% of Vitamin K and 117% of Vitamin C, folate and potassium. Mainly, Kiwis are thought to be helpful in sleeping because of the content of serotonin, a brain chemical that helps in enhancing sleep. Therefore, eating one or two medium kiwis before bed may help you in promoting sleep.
2) White Rice:
White rice is one of the most eaten staples in many countries. In some parts of South Asian countries, white rice is eaten with veggies and gravy.
A 100 gram of white rice serving provides 14 percent of folate, 24 percent of manganese and 11 percent of thiamin. Also, the carb content and lack of fiber in white rice helps in contributing to its high glycemic index. High amount of glycemic index helps in improving the quality of the sleep.
It is recommended to consume white rice 1 hour before sleeping, in order to get that good night sleep.
3) Fatty Fish:
It is said that fatty fish like salmon, tuna, mackerel and trout are a healthy form of food that is needed for your body if taken on a weekly basis. Fatty fish have Vitamin D and omega-3 fatty acids, that helps in reducing inflammation and protecting against heart disease and encourages brain health.
However, the reason fatty fish helps in enhancing your sleep is due to the increase in production of serotonin that forms because of the mixture of Vitamin D and Omega-3 fatty acids.
A delicious and nutritious food, turkey is said to contain amino acid tryptophan, that increases the level and production of sleep-regulating hormone melatonin in our body. It’s no wonder why people feel tired after having a meal made with turkey. It also contains high amount of protein that helps in making your muscles strong.
Apart from protein, turkey is also said to be a good source of minerals and vitamins. A 28 gram serving contains 5 percent of phosphorus, 9 percent of selenium and 5 percent of riboflavin.
However, more research is said to be done regarding the effectiveness in improving sleep. But, trying turkey will be worth a good option for you, if you have trouble in sleeping.
Walnuts are something which many people can try having around 4 to 5 nuts after their dinner. Walnuts are full of nutrients, providing almost 19 vitamins and minerals in one go. Rich in phosphorus, copper, manganese and magnesium, walnuts are a great deal for your health.
Walnuts helps in reducing the level of high cholesterol, thereby helping your body to lower the risk of heart disease. Also, walnuts are said to have the sleep-regulating hormone melatonin, which helps in improving your sleep. Although, studies have not been conducted regarding walnuts helping you in improving your sleep, but a handful of walnuts before going to bed may be a good option that will help you with your sleep.