KOMPAS.com – If sleeping is a challenge for you, it may be time to watch what you eat. Certain foods and drinks can help you get better sleep.
Quality sleep can reduce the risk of chronic disease, maintain brain health, and improve the immune system. Therefore, it is important to sleep for 7-8 hours every night. However, quite a few people have difficulty achieving it.
Managing your diet can be an effective strategy for improving sleep quality. Here are the 9 best foods and drinks to consume before bed:
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1. Almonds
Almonds are rich in important nutrients, such as monounsaturated fats, fiber and antioxidants.
The content of vitamin B and magnesium in it can help improve sleep quality, especially for those who experience insomnia. Apart from that, almonds also contain melatonin, a hormone that regulates your sleep cycle.
2. Turkey meat
Turkey meat contains high protein and the amino acid tryptophan, which can increase melatonin production.
This content helps the body feel more relaxed and sleepy. However, more research is still needed to understand the effect of turkey on sleep.
3. Chamomile tea
Chamomile tea is known as a calming herbal drink. The antioxidant apigenin content in it can interact with brain receptors to reduce insomnia and increase drowsiness.
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4. Kiwis
Kiwi fruit is low in calories and rich in fiber and antioxidants. The serotonin content in kiwi helps regulate the sleep cycle, while the vitamin C in it functions as an anti-inflammatory which supports better sleep.
5. Sour cherry juice
Tart cherry juice is high in melatonin, a hormone that helps the body prepare for sleep.
Research shows this juice can help relieve insomnia, although more in-depth study is still needed.
Mackerel, one of the fish rich in omega-3, is useful for improving your mood6. Fatty fish
Fish such as salmon, tuna and mackerel are rich in vitamin D and omega-3 fatty acids. This combination is not only good for heart and brain health, but can also improve sleep quality.
7. Walnuts
Walnuts are a natural source of melatonin and contain healthy fats such as omega-3 fatty acids. This content is thought to help improve sleep quality, although further scientific evidence is still needed.
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8. Passion flower tea
Passion flower tea contains flavonoid antioxidants which help reduce stress and anxiety. The GABA (gamma aminobutyric acid) content in this tea has a calming effect that can promote restful sleep.
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