In one study, 400 mg of almond extract was given to rats to see what kind of impact it would have. It was discovered that the rats slept longer and deeper than they had previously (16). based on healthline. Almonds may provide sleep-related benefits, but more thorough human research are required.....KINDLY READ THE FULL STORY HERE▶
A 1-ounce (28-gram) amount, or around a handful, of almonds should be sufficient if you want to eat them before bed to see whether they impact the quality of your sleep.
Summary Melatonin and the sleep-promoting mineral magnesium can both be found in almonds, which may make them a wonderful food to take before bed.
Turkey is savory and healthy.
It has a lot of protein; one ounce (28 grams) of roasted turkey contains about 8 grams. Protein is crucial for maintaining the strength of your muscles and controlling your appetite (17).
Summary Turkey’s high levels of tryptophan and protein, both of which may cause sleepiness, make it a good food to consume before bed.
Popular herbal tea chamomile tea may have a number of health advantages.
It has flavones, which are well-known. A class of antioxidants known as flavones lowers inflammation, which frequently contributes to chronic diseases like cancer and heart disease (23).
There is some evidence to support the claims that chamomile tea may enhance skin health, lower anxiety and sadness, and strengthen the immune system. Additionally, chamomile tea has some distinct qualities that might enhance the quality of sleep (23).
In a 2011 research of 34 adults, it was discovered that those who took 270 mg of chamomile extract twice day for 28 days fell asleep 15 minutes more quickly and woke up less frequently at night than those who didn’t (27).
According to a another study, women who drank chamomile tea for two weeks reported better sleep than those who didn’t.
Additionally, those who drank chamomile tea experienced fewer signs of depression, which is frequently linked to sleep issues (28).
If you want to improve your sleep, it’s definitely worth experimenting with chamomile tea.
It’s critical to get adequate sleep for your health.
Several foods and beverages could be helpful. This is because they include brain chemicals like melatonin and serotonin as well as hormones that regulate sleep.
Some foods and beverages have high concentrations of certain antioxidants and nutrients—like magnesium and melatonin, for example—that are known to improve sleep by allowing you to nod off more quickly or sleep for longer periods of time.
It may be better to consume foods and beverages that promote sleep two to three hours before going to bed in order to benefit from them. Eating just before bedtime may result in digestive problems, such as acid reflux.
Overall, additional research is required to determine the precise function that meals and beverages play in improving sleep, although the impacts that are now known are highly encouraging.