What to eat to improve sleep?

Good sleep can reduce the risk of developing certain chronic diseases, maintain brain health and strengthen the immune system, according to the health website Healthline (USA).

Experts offer many ways to get a good night's sleep, including recommending dietary changes and adding certain foods before bed.

Here are some foods that can improve sleep quality.

1. Almonds

Almonds are a type of nut that has many health benefits. In 28 grams of dry almonds contain 18% of the body's daily phosphorus needs, 25% of the daily manganese needs for men and 31% of the daily manganese needs for women. Experts say that almonds can also help improve sleep quality because this type of nut contains the hormone melatonin.

Almonds are an ideal source of magnesium.

Melatonin helps regulate the body's biological clock and signals the body to prepare for sleep. Almonds are also an excellent source of magnesium. You can get 19% of your daily magnesium requirement by consuming 28 grams of almonds. Adequate magnesium intake can help improve sleep quality, especially for people who suffer from insomnia.

2. Chamomile tea

Chamomile tea is a popular herbal tea that may have many health benefits. Chamomile tea contains flavones, an antioxidant compound that may help prevent diseases such as cancer and heart disease.

Several scientific studies have shown that drinking chamomile tea can boost the immune system, help reduce anxiety and depression, and improve skin health. Chamomile tea also contains apigenin. This antioxidant has the ability to bind to certain receptors in the brain, promoting sleepiness and reducing insomnia. A 2011 study of 34 adults over 28 days found that those who took chamomile extract fell asleep 15 minutes faster and woke up less often during the night than those who did not.

3. White rice

White rice has less fiber, nutrients, and antioxidants than brown rice. However, white rice is still rich in vitamins and minerals. 79 grams of white rice contains 19% of the daily requirement of vitamin B9; 21% of the daily requirement of vitamin B1 for men and 22% of the daily requirement of vitamin B1 for women.

Some studies have shown that eating high-glycemic foods like white rice at least an hour before bed can help improve sleep quality. However, experts say that while white rice may improve sleep, it is best consumed in moderation due to its relatively low fiber and nutrient content.

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