Foods that can improve your sleep!

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Struggling to fall asleep? Why not try the following foods that are said to improve sleep quality and quantity!

1. Kiwi
It has been thought that eating 1 or 2 medium sized kiwis can help sleep. A study has suggested that Kiwi is one of the best foods to eat to improve sleep quality. Kiwi contains antioxidants and serotonin which has been said to help sleep disorders. A study found that after 4 weeks, waking time after sleep onset, and sleep onset latency were significantly decreased and total sleep time and sleep efficiency were significantly increased.

2. Cherries 

Drinking tart cherry juice before bed has been said to increase the amount of time you sleep for as well as your sleep quality. Cherries contain Melatonin, which regulates your body’s internal clock and your sleep-wake cycles.

A study undertaken by The University of Pennsylvania and University of Rochester found that there was a vast reduction in insomnia experiences by participants during the weeks of the study.

3. Almonds
Almonds are a great source of many nutrients; as little as just one ounce can provide 32% of your daily recommended amount of Manganese. It has also been suggested that eating almonds regularly can decrease risks associated with chronic diseases, such as type 2 diabetes.
Almonds have been linked to boosting sleep quality because of their Melatonin levels; Melatonin is a hormone that regulates sleep.

4. Chamomile Tea
Chamomile tea is popular among many who use foods to enhance their sleeping patterns and behaviours. It contains many properties that are not only good for boosting your immune system, reducing anxiety and depression and improving skin health. But also for helping you to get good night’s sleep, for example, Chamomile tea contains apigenin, an antioxidant that promotes sleepiness and reduces insomnia.

5. Rice

In particular, white rice. This is because white rice has low fibre, nutrients and antioxidants and is high in carbohydrates. Tryptophan in your brain increases when eating carbohydrates, which is why when we often eat a lot of carbs we feel drowsy.

Many studies have been undertaken to look into the relationship between rice and sleep. One study found that consuming foods with a high glycemic index, around a few hours before going to bed, could help improve sleep quality.

Another study found that those who ate more rice were associated with better sleep, even in terms of sleep duration.

 

Refs:

https://www.healthline.com/nutrition/9-foods-to-help-you-sleep#section9

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