Contents:
- Medical Video: 4 Tricks to Sleep All Night Like a Baby
- What can we eat before going to bed?
- 1. Almonds
- 2. Chamomile tea
- 3. Good fatty fish
- 4. Banana smoothie
- 5. Kiwifruit
Medical Video: 4 Tricks to Sleep All Night Like a Baby
The average adult is recommended to sleep 7-8 hours every night. Unfortunately, many cannot fulfill it. Either because you have to work overtime or insomnia. In fact, deep sleep saves many health benefits - from reducing the risk of chronic diseases, maintaining brain health, to maintaining a healthy body weight. If you are one of those people who have difficulty sleeping soundly, don't worry. Eating before going to bed can actually help you sleep easier.
What can we eat before going to bed?
Not all foods you can eat before going to bed, but some of the recommendations below are useful for your health.
1. Almonds
Almonds that are pregnant at night before going to bed will help the body produce more sleepy melatonin hormones.
Almonds are also high in magnesium, able to meet 19% of your daily needs. Magnesium works to keep you asleep, especially for people who have insomnia. Magnesium deficiency can cause you to wake up easily at midnight and find it hard to go back to sleep.
Magnesium also helps reduce the stress hormone cortisol, a hormone that is known to interfere with sleep quality.
2. Chamomile tea
Chamomile tea has many health benefits. One of them is making sleep better, thanks to the antioxidant content of apiegin. Apiegin triggers the brain to release the hormone melatonin so that you will feel more calm, comfortable, and sleepy.
Reported on the Healthline page, the effect of apiegin also helps reduce insomnia. A study of 34 adults found that the group consuming 270 mg of chamomile extract twice a day had 15 minutes faster
Another study found that women who drank chamomile tea for 2 weeks reported having increased sleep quality.
People who drink chamomile tea also have fewer depressive symptoms, which are generally associated with sleep problems.
3. Good fatty fish
Salmon, tuna, mackerel are fish rich in healthy fats, especially types of omega 3 fatty acids EPA and DHA. Both are known to play an important role in reducing inflammation and protecting the health of the heart and brain.
In addition, these fish are also high in vitamin D. About 100 grams of salmon contain 525-990 IU of vitamin D, which can meet 50% of your vitamin D needs in a day.
The combination of omega 3 fatty acids and vitamin D has the potential to improve the quality of sleep by increasing the production of serotonin, a chemical in the brain that regulates the sleep cycle.
Research in the Journal of Clinical Sleep Medicine shows that adult male respondents who eat salmon at night can start sleeping 10 minutes faster than men who eat chicken, beef or pork.
4. Banana smoothie
Smoothies made from bananas and low-fat milk supply your body with enough vitamin D and calcium.
Bananas contain natural muscle relaxants such as magnesium, potassium, amino acid tryptophan, and vitamin B6 which can help the brain release serotonin and melatonin to make you feel more relaxed and sleepy. Milk also has the same effect because it also contains magnesium, tiptofan, vitamin D, and vitamin B.
The combination of all these nutrients, reported from Prevention, can help reduce the problem of sleeplessness and make you sleep longer.
5. Kiwifruit
Research in the Advances in Nutrition in 2016 also shows that kiwi fruit is good for food before bed because it helps improve sleep quality.
The study involved 24 adults who were asked to eat kiwi one hour before going to bed for 4 consecutive weeks. As a result, 42% of respondents reported they could sleep faster than when they did not regularly eat kiwi at night.
Previous research published in the 2011 Asia Pacific Journal Clinical Nutrition journal also found that the kiwi you eat before bed helps prolong sleep and keep you from waking up in the middle of the night.
The benefits of kiwi as a food before going to bed are thought to come from the antioxidant content of carotenoids, vitamins C, K, folate, and potassium. Researchers recommend that you eat before sleeping 1-2 kiwifruit so that you sleep better until morning.
