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What To Eat Before Bed To Help You Sleep



Sleeping at night sometimes can be a nightmare for some, and there are a lot of people finding remedy for sleep deprivations because there's no doubt that sleep affects every aspect of our health.


Fortunately, some foods and drinks can contain combinations of compounds that help control parts of our sleep cycle. It basically means that they may help a person both fall and stay asleep.


Kiwi


Kiwis are a low-calorie and very nutritious fruit. There are both green and gold varieties, but green kiwis are produced in greater numbers. Kiwi fruit possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate (source: National Center for Biotechnology Information).


Some research has found that eating kiwi can improve sleep. In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.


Fatty Fish


There are numerous research studies that have found that fatty fish may be a good food for better sleep. The study over a period of months found that people who ate salmon three times per week had better overall sleep as well as improved daytime functioning.


Researchers believe that fatty fish may help sleep by providing a healthy dose of vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin.


Nuts


Nuts like almonds, walnuts, pistachios, and cashews are often considered to be a good food for sleep based on the study by numerous experts. Though the exact amounts can vary, nuts contain melatonin as well as essential minerals like magnesium10 and zinc11 that are essential to a range of bodily processes.


Rice


Yes! Eating our comfort food as Filipinos, can really help improve your sleep pattern. Studies of carbohydrate intake and sleep have had mixed results overall, but some evidence connects rice consumption with improvement of sleep pattern for some people.


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