Getting good sleep is crucial to your overall health. A quality sleep; It can reduce the risk of developing certain chronic diseases, keep the brain and digestive system healthy, and strengthen the immune system. Experts recommend getting 7-9 hours of uninterrupted sleep every night; but most people struggle to get enough sleep.
ATTENTION TO Caffeine
Because some foods have sleep-inducing properties; You may need to make some changes in your diet. Nutrition for a quality sleep at night; it’s more than just avoiding caffeine and foods that can cause heartburn in the evening. In fact, some foods and beverages; It can help you fall asleep more easily and sleep more soundly. Here are some of those foods:
Almond: It is claimed that almond consumption can help improve sleep quality. This is because, along with some other types of nuts, almonds are a good source of the sleep-regulating hormone melatonin.
Fatty Fish: High vitamin D content of oily fish such as salmon; It has the potential to improve sleep quality, as it has been proven to increase the production of serotonin, a chemical that helps you fall asleep more comfortably.
Potatoes: Sweet potatoes, which are among the complex carbohydrates, provide the constant energy your body needs during the night when it is at rest.
Milk: Milk, which is a strong source of tryptophan; It has been proven that it improves sleep quality and provides good sleep, especially when taken with melatonin.
Herbal tea: A cup of hot herbal tea has the same soothing effect as a warm glass of milk. Chamomile tea is an excellent choice.
SOURCE OF MELATONIN
Egg; Along with fish and nuts, it is one of the highest sources of the hormone melatonin, which is known to help you fall asleep easier and stay asleep longer. In addition, low levels of vitamin D negatively affect the duration of sleep.