5 foods that improve sleep quality

Getting good sleep is extremely important for our overall health. It lowers the risk of developing certain chronic diseases, keeps our brain active, and most importantly – boosts our immune system. While it’s generally recommended to get 7-9 hours of uninterrupted sleep each night, many people struggle to get enough. Thankfully, there are many strategies and hacks that can be used to promote good sleep, especially when it comes to making changes to our diet, as certain foods and beverages have sleep-promoting properties. Aligned with this – below are the five best foods and drinks you can have before bed to enhance the quality of your sleep:

Read also: 5 foods you should avoid before sleeping

Here are 5 foods that improve sleep quality:

1. Hot Milk

Warm milk contains the amino acid tryptophan, which the body converts into serotonin and melatonin, two hormones that regulate sleep. Drinking warm milk before bedtime may help promote relaxation and improve sleep quality. Add a pinch of turmeric to this milk to get the added benefits of turmeric’s goodness and health benefits. In the colder months, replace turmeric with 2 strands of saffron for skin, hair and hormonal health benefits.


2. Almonds

Almonds are a good source of magnesium, which may help promote muscle relaxation and reduce anxiety. Eating a handful of almonds before sleeping can improve the quality of sleep.


3. Pumpkin Seeds

A handful of pumpkin seeds, which are rich in magnesium, will help you fall asleep.


4. Dark Chocolate

Dark chocolate contains antioxidants and magnesium, which may help promote relaxation and reduce anxiety. Eating a small piece of dark chocolate before bed can improve sleep quality.

Read also: Bitter is better – what is dark chocolate and why is it good for you

5. Whole Grain Crackers or Whole Grain Cereal

Soak quinoa in milk especially for its magnesium content – ​​tryptophan and complex carbohydrate content.

Remember that it’s important to listen to your body and pay attention to how certain foods and drinks affect your sleep. Experiment and find what works best for you. Additionally, it is important to maintain a regular bedtime routine, avoid screens and other stimulating activities before bedtime, and create a comfortable sleep environment to promote good quality sleep.


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