2:00 AM
Monday 23 November 2020
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Agencies
Health experts stress the need to get between 7 and 9 hours of sleep every night, in order to maintain health and reduce the risk of developing some chronic diseases.
Doctors say that there are many strategies that enable a person to relax at night and get enough sleep, noting that the quality of the foods that they eat before going to bed is something that must be taken seriously.
Here are some of the best foods that nutritionists recommend to eat to improve sleep quality, according to what was reported by “Healthline” and reviewed by Sky News.
Almonds: An excellent source of many nutrients, which reduce the risk of type 2 diabetes and heart disease. This is attributed to the healthy monounsaturated fats, fiber, and antioxidants. Antioxidants may also protect human cells from harmful infections.
And some studies indicate that almonds may help improve sleep, as it is a source of the hormone melatonin, which regulates the “internal hours of the body and makes it ready for sleep.”
Turkey: It is high in protein, which keeps your muscles strong and regulates your appetite.
And some studies have found that the protein in turkey makes people feel tired. Nutritionists say there is 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 chemical in the brain that helps regulate the sleep cycle.
Fatty fish: This type of fish, such as salmon and tuna, is considered healthy by 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 high in carbohydrates. Healthline said that eating this type of rice one hour before bed may help get a “sound sleep.”
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