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Health experts highlight the need to sleep between 7 and 9 hours every night, to maintain health and reduce the risk of developing some chronic diseases.
Doctors say there are many strategies that allow a person to relax at night and get enough sleep, pointing out that the quality of the food they eat before bed is something to be taken seriously.
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 healthy monounsaturated fats, fiber, and antioxidants. Antioxidants can also protect human cells from harmful infections.
Some studies indicate that almonds can help improve sleep, since they are a source of the hormone melatonin, which regulates the “internal hours of the body and prepares it for sleep.”
Turkey: it is rich in protein, which keeps muscles strong and regulates appetite.
And some studies have found that turkey protein makes people feel tired. Nutritionists say there is evidence that eating moderate amounts of protein before bed improves quality of sleep.
Kiwi: Low calorie and very nutritious fruit. According to studies conducted on the ability of kiwi to improve the quality of sleep, 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: this type of fish, such as salmon and tuna, is considered healthy par excellence, and the omega-3 fatty acids and vitamin D present in it improve the quality of sleep.
Studies show that omega-3 fatty acids and vitamin D increase serotonin production.
White Rice: White rice is rich in carbohydrates. Healthline said that eating this type of rice an hour before bed can help you get “sound sleep.”
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