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KOMPAS.com – Quality sleep good health is very important for the body’s overall health.
Sleep a deep sleep can reduce the risk of chronic disease, keep the brain healthy, and boost the immune system.
In general, adults need seven to nine hours of quality sleep.
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There are many strategies that can be used to improve sleep quality, including patterns food.
Some foods can affect sleep quality, so they can be consumed to help get a good night’s sleep. Anything?
Launch healthline, nuts almond has many benefits for health.
Nuts are an excellent source of nutrition, as one ounce or 28 grams of dry roasted nuts contain 18 percent of an adult’s daily phosphorus requirement and 23 percent of riboflavin.
One ounce of nuts also provides 25 percent of the daily manganese requirement for men and 31 percent of the daily manganese requirement for women.
Regular consumption of almonds has been linked to a lower risk of developing various chronic diseases, such as type 2 diabetes and heart disease.
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This has to do with healthy monounsaturated fats, rich in fiber, and antioxidants.
Antioxidants can protect the body’s cells from harmful inflammation that can lead to chronic disease.
Almonds have been claimed to help improve sleep quality because they trigger the hormone melatonin.
They are also an excellent source of magnesium, providing 19 percent of the body’s daily needs in one ounce.
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Sufficient amounts of magnesium helps improve sleep quality, especially for people who experience insomnia.
Magnesium’s role is thought to be related to its ability to reduce inflammation, as well as to help reduce levels of the stress hormone cortisol. The stress hormone cortisol can disrupt a person’s sleep.
The potential sleep-related effects of almonds are promising, but more extensive human research is needed.
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2. Teh chamomile
Illustration of herbal tea-
Chamomile tea is herbal tea which offers a number of health benefits.
This tea is well known for its flavones, which are antioxidants that reduce inflammation that often leads to chronic diseases such as cancer and heart disease.
There is some evidence that drinking chamomile tea can boost the immune system, reduce anxiety, reduce depression, and improve skin health.
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In addition, this tea has unique properties that can improve sleep quality.
Specifically, chamomile tea contains apigenin.
These antioxidants bind to certain receptors in your brain that can increase drowsiness and reduce insomnia.
Studies show that people who consume chamomile tea have fewer symptoms of depression.
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3. Kiwi
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Kiwi is a fruit that is low in calories and high in nutrients.
One kiwi fruit contains 42 calories and a large number of nutrients, such as vitamin D and vitamin C.
In addition, it also contains folate and potassium and some minerals.
Kiwi is also good for digestive health, reduces inflammation, and lowers cholesterol.
This is due to the high amount of fiber and carotenoid antioxidants.
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According to research on the potential to improve sleep quality, kiwi can be one of the best foods that can be consumed before bed.
In a four-week study, 24 adults consumed two kiwifruit one hour before bedtime each night.
At the end of the study, participants fell asleep 42 percent faster than when they did not eat anything before bed.
Total sleep time also increased by 13 percent.
Kiwi also contains serotonin, a brain chemical that helps regulate a person’s sleep cycle.
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Skin banana contains tritophan, of which the fruit is a simple source of magnesium.
Tryptophan and magnesium can help a person get a good night’s sleep.
5. Walnut or walnut
Illustration of a walnut.-
Walnuts are a popular type of nut. These nuts are rich in nutrients, containing more than 19 vitamins and minerals.
Walnuts are rich in magnesium, phosphorus, manganese and copper.
Walnuts are a great source of healthy fats, including omega-3 fatty acids and linoleic acid.
Walnuts can also improve heart health, which can reduce high cholesterol levels.
Some researchers claim that eating walnuts improves sleep quality, as they are one of the best sources of melatonin.
The fatty acid content in walnuts can also make you sleep better.
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Oatmeal is high in carbohydrates with a little more fiber.
This can cause drowsiness when consumed before bed.
Apart from that, wheat is also known as a source of melatonin.
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7. Passion fruit tea
Illustration of telang flowers-
Herbal tea it is traditionally used to treat a number of health ailments.
Passionfruit flower tea or passiflora flower is a great source of antioxidant flavonoids, which are known to reduce inflammation, increase immunity, and reduce the risk of heart disease.
There is some evidence that these teas increase the production of stress-inhibiting substances.
This tea’s properties can increase drowsiness, so it may be beneficial to drink it before bed.
Even so, more research is needed to determine whether this tea can improve sleep quality.
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Product milkCheese, and plain yogurt also have sleep-enhancing properties, as they contain high amounts of nutrients such as tryptophan.
Milk has been shown to improve sleep quality in adults and the elderly, especially when paired with moderate exercise.
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