Getting good sleep is incredibly important for your overall health. It may reduce your risk of developing certain chronic illnesses, keep your brain healthy, and boost your immune system. It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, though many people struggle to get enough. There are many strategies you can use to promote good sleep, including making changes to your diet, as some foods and drinks have sleep-promoting properties. Here are the 4 best foods and drinks you can have before bed to enhance your quality of sleep.
1. White rice
White rice is a grain that’s widely consumed as a staple food in many countries. The major difference between white and brown rice is that white rice has had its bran and germ removed. This makes it lower in fiber, nutrients, and antioxidants. Nevertheless, white rice still contains a decent amount of some vitamins and minerals.
White rice is high in carbs, providing 22 grams in a 4-ounce (79 grams) serving. Its carb content and lack of fiber contribute to its high glycemic index (GI). The glycemic index is a measure of how quickly a food increases your blood sugar. It’s been suggested that eating foods with a high GI, such as white rice, at least 1 hour before bed may help improve sleep quality. Higher rice intake was associated with better sleep than bread or noodles, including longer sleep duration.
Turkey is delicious and nutritious. It’s high in protein, with roasted turkey providing almost 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite. The protein in turkey may also contribute to its ability to promote tiredness. There’s evidence that consuming moderate amounts of protein before bed is associated with better sleep quality, including less waking up throughout the night. To maximize your protein intake, try a high quality complete protein such as LA Whey Gold.
Almonds are a type of tree nut with many health benefits. They’re an excellent source of many nutrients, as 1 ounce (28 grams) of the dry roasted nuts contains 18% of an adult’s daily needs for phosphorus and 23% for riboflavin. Almonds are also rich in magnesium and 1 ounce of this amazing tree nut, can provide up to 19% of an adult’s magnesium. Magnesium’s role in promoting sleep is thought to be related to its ability to reduce inflammation. Additionally, it may help reduce levels of the stress hormone cortisol, which is known to interrupt sleep
4. Chamomile tea
Chamomile tea is a popular herbal tea that may offer a variety of health benefits.
Chamomile tea has some unique properties that may improve sleep quality. In addition, drinking chamomile tea may boost your immune system, reduce anxiety and depression, and improve skin health . Chamomile tea contains apigenin; this antioxidant binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. Drinking chamomile tea before going to bed is certainly worth trying if you want to improve the quality of your sleep.