Many times, eating a certain type of food can be a reason for poor sleep, as the relationship between the two is fundamental.
Doctors advise avoiding certain types of food before bedtime, or consuming others to support healthy sleep.
Sleep plays an important role in maintaining health. It has many functions in promoting growth and supporting the body’s immunity.
However, millions of people around the world suffer from difficulty sleeping or frequent waking during the night.
This is what drives many to look for natural solutions away from medications.
A number of scientific studies, along with health and sleep experts, have shown that certain foods and drinks may help improve sleep quality.
This is due to its content of compounds and nutrients linked to the production of the sleep hormone and the regulation of the body’s biological clock, according to the British newspaper “The Telegraph”.
Below are the most notable of these foods and drinks:
Kiwi fruit
Kiwi tops the list of foods recommended by nutrition experts for those who suffer from sleep problems.
Studies have shown that eating two kiwis an hour before bedtime may help reduce sleep disturbances.
This is attributed to its content of a range of important elements, such as fiber and antioxidants.
In addition to compounds that help regulate sleep. It is also relatively low in sugar compared to some other alternatives.
Cheese and dairy products
Dairy products contain amino acids that help the body produce substances linked to relaxation and sleep.
Experts recommend consuming a moderate amount of cheese or yogurt with a source of whole grains or oats,
Dark chocolate
It is known as a good source of magnesium, a mineral associated with supporting relaxation and reducing stress.
Experts indicate that magnesium deficiency may be linked to sleep disorders in some people.
However, it should be noted that dark chocolate also contains caffeine, so it may not be suitable for people who are affected by stimulants even in small amounts.
Turkey slices
It is considered one of the dietary sources rich in amino acids linked to the production of the sleep hormone.
Experts recommend eating a small amount of it several hours before bedtime, preferably with whole-grain bread.
Eating large amounts of it late at night may lead to a feeling of fullness or digestive discomfort, which may negatively affect sleep.
Tart cherry juice
It is considered one of the drinks most associated with improved sleep in recent studies, as it contains compounds that help the body produce the sleep hormone.
Some research has found that consuming it may help reduce insomnia symptoms and improve sleep duration and efficiency.
However, experts advise against overconsumption, because natural juices also contain sugars that may affect blood sugar levels.
Warm milk
Warm milk remains one of the drinks most associated with relaxation before bedtime.
Experts believe its effect is not only related to its nutritional components, but also to the psychological aspect and daily habits.
Drinking a warm beverage before bedtime gives the body a sense of comfort and reassurance, and helps establish a consistent routine that signals to the brain that it is time to sleep.
However, it is recommended to pay attention to the sugar content in milk to avoid potential negative effects on health.