Top 9 Best Foods and Drinks That Help You Sleep Better
Getting a good night’s sleep is crucial for regulating your hormonal balance, regaining energy and improving brain functions throughout the day. Furthermore, sleeping well can reduce the long term risk for chronic illnesses while strengthening the immune system.
Studies published in Sleep Health say that you should ideally get between 7 and 9 hours of uninterrupted sleep every night. Unfortunately, though, a large number of Americans are struggling with sleep problems such as insomnia or anxiety.
Luckily, though, there are many things you can do to improve your sleep quality and most of them include adopting diet habits.
9 Best Foods and Drinks to Sleep Better
Almonds
This type of nuts is a valuable source of nutrients that improve your immunity and regulate sleep schedule.
Think about it: a single ounce (28 grams) of dry roasted nuts provides you with 18% of your recommended daily intake (RDI) for phosphorus, 23% for riboflavin and a whopping 25% of the daily manganese requirements.
Almonds also contain plenty of monosaturated fats, fiber and antioxidants which strengthen your immunity and help you to keep disease at bay.
However, one of the most surprising treats offered by almonds is melatonin. This hormone is responsible for regulating your internal clock, which tells your body when it should sleep and when it should be active.
Additionally, these nuts offer 19% of the RDI for magnesium. Data from the National Institutes of Health says that meeting your physical needs for magnesium daily can improve overall sleep quality and might even reduce insomnia.
Turkey
Looking forward to Thanksgiving? If you’re a turkey enthusiast, know that this food also possesses the magical property of improving your sleep and regulating your appetite.
Just one ounce of turkey (28 grams) offers 8 grams of protein, also known as the building block for muscle growth and repair. Enjoy a 3-ounce serving and you’ll also meet 56% of your recommended daily intake for selenium, a valuable nutrient that strengthens your immunity.
But what about sleep? Well, this 2014 study published in Sports Medicine shows that turkey is especially rich in tryptophan – an amino acid that boosts the production of melatonin.
Since turkey contains so much protein, it can also promote tiredness and satiety – both of which are essential for getting a good night’s sleep. This study published in the journal Advances in Nutrition showed that consuming turkey in moderate quantities for dinner is linked to better sleep quality and less waking throughout the night.
Chamomile tea
If you’re looking for new beverages, why not try something that’s both healthy and tasty?
Yes, I’m recommending chamomile tea. This herb is extremely rich in flavones, a group of antioxidants known for reducing inflammation and diminishing the long-term risk for chronic illnesses such as heart disease or cancer.
Additionally, this study from Molecular Medicine Report says that drinking chamomile tea strengthens your immune system, reduces anxiety and may even improve your skin health and appearance.
However, one of the most valuable properties of this herb is the apigenin it contains. Apigenin is an antioxidant which can bind to brain receptors responsible for inducing sleepiness and reducing insomnia – and its effects are scientifically proven!
During a 2011 study published in BMC Complementary Medicine and Therapies, researchers looked at 34 healthy adults; some were given 270 mg of chamomile extract twice a day for 28 days, while others went tea-free. Turns out, participants who consumed chamomile fell asleep 15 minutes faster and reported considerably fewer nighttime wakening compared to the other group.
