Good sleep can reduce the risk of developing certain chronic diseases, maintain brain health, and boost the immune system, according to the US health website Healthline .
Experts offer various ways to get a good night's sleep, including recommending dietary changes and incorporating certain foods into your diet before bed.
Here are some foods that can improve sleep quality.
1. Almonds
Almonds are a type of nut with many health benefits. 28 grams of dried almonds contain 18% of the daily phosphorus requirement for men, 25% of the daily manganese requirement for men, and 31% of the daily manganese requirement for women. Experts say almonds can also help improve sleep quality because they contain the hormone melatonin.
Almonds are an ideal source of magnesium.
Melatonin helps regulate the body's circadian rhythm and signals the body to prepare for sleep. Almonds are also an ideal source of magnesium. The body can obtain 19% of its daily magnesium requirement by consuming 28g of almonds. Adequate magnesium intake can help improve sleep quality, especially for those who suffer from chronic insomnia.
2. Chamomile tea
Chamomile tea is a popular herbal tea that can offer many health benefits. Chamomile tea contains flavones – an antioxidant compound that may help prevent diseases such as cancer and heart disease.
Several scientific studies suggest that drinking chamomile tea may boost the immune system, help reduce anxiety and depression, and improve skin health. Chamomile tea also contains apigenin, an antioxidant that can bind to certain receptors in the brain, promoting drowsiness and reducing insomnia. A 2011 study of 34 adults over 28 days showed that those who consumed chamomile extract fell asleep 15 minutes faster and woke up less frequently during the night compared to those who did not.
3. White rice
White rice contains less fiber, nutrients, and antioxidants than brown rice. However, white rice is still rich in vitamins and minerals. 79 grams of white rice provides 19% of the daily vitamin B9 requirement; 21% of the daily vitamin B1 requirement for men and 22% for women.
Some studies suggest that eating foods with a high glycemic index, such as white rice, at least one hour before bedtime may help improve sleep quality. However, experts say that while white rice may improve sleep, it's best consumed in moderation due to its relatively low fiber and nutrient content.
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