The human body requires a good night’s sleep in order to function optimally and stay healthy. A peaceful and relaxing slumber can boost the health of the brain, enhance digestion, and fortify the immune system along with reducing the risk factors that contribute to the development of countless chronic ailments, such as cancer, diabetes and heart disease.
Experts and doctors widely recommend every single individual to enjoy at least 8-9 hours of uninterrupted quality sleep every night, however, sadly, most people struggle to fall asleep for even 4 hours, while many find it difficult to sleep at all.
The good news is, there are several natural remedies to enjoy a good night’s sleep by naturally promoting sleepiness and helping your body relax. Whether you’re dealing with insomnia or some other sleep disorder, making some teeny tiny changes to your diet and consuming foods that naturally boost sleep-enhancing nutrients can help you counter the symptoms of sleeplessness and enjoy uninterrupted sleep throughout the night.
We’ve picked out 13 powerful sleep-promoting superfoods that you can consume before going to bed in order to enjoy improved sleep quality.
Here, take a look:
Almonds are an incredibly popular kind of tree nut that pack up countless health benefits and a powerful concentration of countless essential minerals. All you need is one-ounce of almonds to provide a whopping 32% of your daily dosage requirement for manganese, 17% for riboflavin, and 14% for phosphorus.
Research reveals that consuming almonds regularly is directly linked with reduced risk factors of several chronic ailments, including heart disease and type 2 diabetes. This is due to their powerful concentration of the incredibly healthy monounsaturated fats, potent antioxidants and fiber. Researchers also claim that almonds aid in enhancing sleep quality.
Basically, almonds, like most other kinds of nuts, pack up an incredibly rich dose of melatonin, the sleep-regulating hormone. Moreover, almonds are incredibly rich in magnesium, and a one-ounce serving can provide you an impressive 19% of your daily dosage of this essential mineral. Research reveals that consuming sufficient amounts of magnesium aids in enhancing sleep quality, especially amongst those who are suffering from insomnia.
Researchers believe that since magnesium aids in lowering inflammation, it is also capable of promoting sleepiness. Furthermore, it also aids in lowering the levels of cortisol, the stress hormone that interferes with our body’s ability to fall asleep. However, keep in mind that there is a lack of sufficient research to examine the role of almonds specifically related to sleep problems.
A study attempted to analyse its affects by administering 400 mg of almond extract to a sample of rats. The results revealed that the rats slept much longer and considerably deeper than those who didn’t consume the extract. Even though it highlights the sleep-enhancing potential of almonds, human-based studies are required to fully validate these claims.
However, you can always try eating a handful of almonds, no more than one-ounce, before going to sleep to see if they help you fall asleep fastly or not.