Bisnis.com, JAKARTA – Sleep is an activity that is very important for individuals. To help get a good night’s sleep, individuals can eat a number of foods.
Reporting from Healthline, Saturday (9/5/2020) very good sleep is very important for the overall health of the individual. Getting a good night’s sleep can reduce your risk of developing certain chronic diseases, keep your brain healthy, and boost your immune system.
In general, individuals are advised to get between 7 and 9 hours of uninterrupted sleep each night.
There are many strategies that individuals can use to improve sleep quality, including changing diet, as some foods and drinks have sleep-enhancing properties.
Here are the best foods and drinks that individuals can consume before bed to improve sleep quality.
Almond
Almonds are a type of nut that has many health benefits.
Almonds are an excellent source of nutrition because 1 ounce (28 grams) of dry roasted nuts contains 18% of an adult’s daily requirement for phosphorus and 23% for riboflavin.
One ounce of these nuts also provides 25 percent of the daily manganese requirement for men and 31% of the daily manganese requirement for women.
Eating almonds regularly has been linked to a lower risk of several chronic diseases, such as type 2 diabetes and heart disease.
This condition is associated with healthy monounsaturated fats, fiber, and antioxidants. Antioxidants can protect cells from the harmful inflammation that can cause this chronic disease.
Almonds are also claimed to help improve sleep quality because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates an individual’s internal clock and signals the body to prepare for sleep.
Almonds are also an excellent source of magnesium, providing 19 percent of your daily needs in just 1 ounce.
Consuming adequate amounts of magnesium can help improve sleep quality, especially for those who experience insomnia.
Magnesium’s role in inducing sleep is thought to be related to its ability to reduce inflammation. Additionally, these nuts can help reduce levels of the stress hormone cortisol, which is known to interfere with sleep.
However, despite this, research on almonds and sleep is rare.
One study examined the effects of feeding mice 400 milligrams (mg) of almond extract. It found that the mice slept longer and were more restful than they did without consuming almond extract.
The potential sleep-related effects of almonds are promising, but more extensive human studies are needed. If you want to eat almonds before bed to determine if it affects sleep quality, then one 1 ounce (28 gram) serving, or about a handful, is sufficient.
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