Good Food and Drink to Eat Before Bed
Getting a good night’s sleep is essential for overall health. Sleep can restore energy that has been drained all day, and can even prevent stress and several chronic diseases. Launching from Healthline, sleep can keep the brain healthy and boost the immune system.
In general, adults are advised to get 7-9 hours of sleep each night. If you have recently had trouble sleeping well, there are many ways you can do to make your sleep better. One of them is consuming healthy food and drinks.
Good Food and Drink to Eat before Bed
The foods and drinks below can make you sleep more soundly. However, that doesn’t mean you can eat these foods and drinks right before bed. You still need to pause meals one to two hours before going to bed. As healthy as any food you eat, it’s still not recommended that you go to sleep right away, because eating before bed can actually burden your digestion and can raise blood sugar.
Almonds are a type of tree nut that has many health benefits. Almonds contain phosphorus, riboflavin and manganese which are believed to be able to prevent chronic diseases such as heart disease and type 2 diabetes. The unsaturated fats, fiber and antioxidants contained in almonds are also able to keep your digestion healthy and protect cells from inflammation.
2. Camomile tea
Camomile tea is quite popular. This tea is famous for its flavone content. Flavones are a class of antioxidants that reduce inflammation that triggers chronic diseases, such as cancer and heart disease. It doesn’t stop there, this herbal tea can also boost the immune system, reduce anxiety and depression, and improve skin health.
Apigenin, an antioxidant found in camomile tea, works to bind to certain receptors in the brain that can increase drowsiness and reduce insomnia. Drinking camomile tea before bed is definitely worth trying if you want to improve sleep quality.
Kiwi is a fruit that is low in calories and very nutritious. One fruit can contain 42 calories and a large number of nutrients, such as vitamin C, folate, potassium, and various other minerals. Consuming kiwi fruit can benefit digestive health, reduce inflammation and lower cholesterol. This effect is due to the high amount of fiber and carotenoid antioxidants available in kiwifruit. It is serotonin and antioxidants in kiw that can improve the quality of your sleep.
4. Fatty Fish
Fatty fish, such as salmon, tuna, trout, and mackerel are excellent sources of vitamin D. Apart from vitamin D, fatty fish is rich in healthy omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DPA are known to reduce inflammation. Additionally, omega-3 fatty acids can protect against heart disease and promote brain health.