Revealing 6 food tips to help you sleep soundly until the morning
Choosing good food really has an effect on your physical and mental health. Eat the right food. It helps the body receive the nutrients necessary for the healthy functioning of various systems in the body. Which also directly affects our sleep. This article therefore presents 6 foods to help those with insomnia problems.
1. Kiwis
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Kiwi is a fruit with a sweet and sour flavour. Eat and feel rested. It is also a fruit that provides low energy content, contains vitamin C, vitamin E, vitamin K and has many antioxidants.
Additionally, some studies have found that eating kiwis can improve sleep. People who ate 2 kiwis 1 hour before going to bed found they were able to fall asleep faster. sleep more and have better sleep quality
Researchers believe it may be related to its antioxidant properties. which can help manage folate deficiency and serotonin deficiency
2. Cherry
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From research by the Biotechnology Information Center Science and Health The United States discovered it. Those who drank 1-2 glasses of cherry juice a day experienced longer overall sleep and greater sleep efficiency. This may stem from the fact that cherries have a high concentration of melatonin. Melatonin is a hormone that helps regulate heart rhythm and promote healthy sleep.
3. Malted milk
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Malted milk is made from wheat and barley. Along with sugar and various types of vitamins. Studies have shown that drinking malted milk before bed can help reduce symptoms of insomnia and restless sleep. Malted milk is rich in vitamin B and vitamin D. It also contains melatonin, which can help us sleep naturally.
4. Fish with good fat
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Research has found that fish contain good fats. It could be a good food to help you sleep better. A study that lasted several months found that people who ate salmon three times a week slept better overall. Including work during the day is better. Researchers believe fatty fish may help with sleep by providing healthy amounts of vitamin D and omega-3 fatty acids. All these nutrients are involved in the regulation of serotonin in the body.
5. Walnuts
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Dried fruits such as almonds, walnuts, pistachios and cashews are often considered a good sleep food. Although the amount to be consumed may vary. But beans contain melatonin. It also contains other minerals important for sleep, such as magnesium and zinc. which is necessary for various processes in the body
6. Unpolished rice
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Studies have shown that consuming carbohydrates before going to sleep can help us sleep better. Research in Japan has discovered that people who regularly eat whole grains sleep better than those who eat bread or pasta. This study also looked at the association between consuming low glycemic index foods approximately 4 hours before bedtime. It can help you sleep better
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