Top 5 Recommended Foods Before Bed



Health experts stress the need to get between 7 and 9 hours of sleep every night to maintain health and reduce the risk of developing certain chronic illnesses.

Doctors say there are many strategies that allow a person to relax at night and get enough sleep, noting that the quality of the food they eat before going to bed is something that needs to be handled carefully.

Here are some of the best foods nutritionists recommend eating to improve sleep quality, according to the “Healthline” website:

Almonds: An excellent source of many nutrients that reduce the risk of type 2 diabetes and heart disease. This is attributed to the healthy monounsaturated fats, fiber and antioxidants. Antioxidants can also protect human cells from harmful infections.
Some studies indicate that almonds can help improve sleep, as they are a source of the hormone melatonin, which “regulates the body’s internal hours and makes it ready for sleep.”

Turkey: It is high in protein, which helps keep your muscles strong and regulates your appetite.
And some studies have shown that the protein in turkey makes people tired. Nutritionists say there is some evidence that eating moderate amounts of protein before bed improves sleep quality.

Kiwi: A low-calorie, highly nutritious fruit. According to studies conducted on the ability of kiwi to improve sleep quality, this fruit improves a person’s ability to sleep through the night without waking up. This is attributed to serotonin, a brain chemical that helps regulate the sleep cycle.

Fatty fish: These types of fish, such as salmon and tuna, are considered healthy par excellence, and the omega-3 fatty acids and vitamin D present improve sleep quality.

Studies show that omega-3 fatty acids and vitamin D increase serotonin production.

White Rice: White rice is high in carbohydrates. Healthline said eating this type of rice an hour before bed can help you get a ‘good night’s sleep’.

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