If you tend to have nightmares at night, experts say they may be caused by the foods you eat. Heavy digestion can have direct effects on the quality of your sleep. For a restful sleep, you need a balanced diet.
Recommended foods before bed
A restful sleep is extremely important for your health. It can reduce the risk of developing chronic diseases, improve cognitive functions and boost the immune system.
Seven to nine hours of sleep is generally recommended for an adult. There are a lot of strategies you can use to get restful sleep, and many of them have to do with your diet. Experts claim that certain foods can be beneficial for your sleep, especially if eaten a few hours before bed.
The almonds
Almonds are an ideal source of fiber. Almonds contain 18% of an adult’s daily requirement of phosphorus and 23% of riboflavin. Regular consumption of almonds has been associated with lower risks of chronic diseases such as type 2 diabetes and heart disease. This is attributed to their healthy unsaturated fats, fiber and antioxidants. Antioxidants protect cells from inflammation and reduce the risk of chronic disease.
Turkey meat
Turkey meat is an ideal source of protein. Protein is important for maintaining strong muscles and regulating appetite. Turkey is a modest source of vitamins and minerals, but it is an excellent source of selenium.
Many people claim that this meat leads to drowsiness. Turkey meat contains the amino acid tryptophan, which increases melatonin production.
Kiwi
Kiwi is a low-calorie and highly nutritious fruit. This fruit contains only 42 calories and a significant amount of nutrients, including 71% of the daily requirement of vitamin C.
It contains folic acid and potassium, as well as trace minerals. Eating kiwi can benefit digestive health. Kiwi can reduce inflammation and cholesterol levels. Specialists say that this is one of the best fruits you can eat before bed.
The fatty fish
Fatty fish such as salmon, tuna, trout and mackerel are on the suggested list of nutritionists at Healthline.com. These products are rich in vitamin D. Furthermore, oily fish is rich in healthy omega-3 fatty acids, especially eicosapentaenoic acid and docosahexaenoic acid.
Fatty fish helps reduce inflammation in the body, and omega-3 fatty acids can protect against heart disease and boost brain health. The combination of omega-3 fatty acids and vitamin D improves sleep quality, say the latest studies. Both have been shown to increase serotonin production.
