Top 9 foods to help you sleep throughout the night

There is nothing better than a good night's sleep to stay healthy. How well you sleep plays an important role in your overall health. Seven to nine hours of sleep a day is recommended for adults by health professionals. But the fact is that most people don't get enough sleep. Many people suffer from less sleep and insomnia due to lifestyle and work stress.

Sleep affects all areas of health. Sleep quality and duration affect many conditions of your health. Sleep deprivation causes obesity, diabetes, cardiovascular disease, and hypertension. However, getting enough sleep is difficult. The role of melatonin, a hormone produced in the brain, is great for regulating sleep patterns. Melatonin levels are influenced by essential amino acids such as tryptophan in the foods we eat. Some foods and drinks contain such compounds that help regulate parts of the sleep cycle. Eating such foods at night helps a person get better sleep. Let us take a look at some of the foods that provide the best sleep

1 Milk

Do you know? A glass of hot milk will help you sleep. Milk is a great source of tryptophan. They contain magnesium and B vitamins which help in the production of melatonin which promotes sleep. So drink a glass of hot milk before going to bed. But avoid yogurt or cheese at night.

2 Almonds

Almonds have many benefits for health. Almonds have been shown to reduce inflammation and control stress levels of the stress hormone cortisol. Almonds, like dairy products, are the source of all the nutrients that help with the production of melatonin. Almonds contain high levels of melatonin, a hormone that helps control sleep. Low in sugar and saturated fat, almonds are a healthy evening snack. Eating a few almonds at night can lead to a good night's sleep.

3 Walnuts

Walnuts contain compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Every 100g of walnuts contains other nutrients that help with sleep.

4 Bananas

Bananas containing magnesium and potassium relax the muscles. Vitamin B6, found in bananas, converts tryptophan into serotonin, which promotes sleep. Therefore, trying a banana before bedtime can be beneficial for good sleep.

5 Chamomile tea

Made from chamomile plant flowers, this popular herbal tea is packed with many health benefits. Chamomile contains the antioxidant apigenin, which binds to receptors in your brain to promote sleep. A glass of chamomile tea at night is better than drinking any herbal tea and caffeine-containing tea.

6 Cherry juice

Eating an apple a day keeps the doctor away. But a glass of cherry juice treats your insomnia. According to studies, cherry juice has the potential to keep insomnia away. It is a natural source of melatonin and tryptophan. Effective with spicy cherry juice it contains proanthocyanidins, ruby ​​red pigments, and enzymes. It reduces inflammation and reduces tryptophan.

7 Fish

Fatty fish such as salmon, tuna, trout, and mackerel are rich in omega-3 fatty acids and vitamin D. This combination increases serotonin production and helps you sleep better. Your body cannot produce omega-3 fatty acids, you just have to get them from your diet.

8 Honey

Honey's natural sugar boosts insulin, and tryptophan can enter your brain well. One teaspoon of honey every night promotes good sleep.

9 Kiwi fruit

Some research has suggested a link between kiwi fruit consumption and sleep. Kiwi fruit with low calories and many nutrients is the best food to promote your sleep. Kiwis are full of serotonin so you get better sleep.