5 Foods and Drinks to Help You Sleep
Translator
Dewi Elvia Muthiariny
Editor
Laila Afifa
Rabu, 7 Juni 2023 15:19 WIB
TEMPO.CO, Jakarta - A good night's sleep is important for emotional and physical health. It helps to reduce the risk of developing certain chronic diseases, keep the brain healthy, and boost the immune system. The World Health Organization (WHO) recommends most adults about 7 to 8 hours of good-quality sleep per night.
Having insomnia or trouble sleeping is indeed bothersome and may affect daily activities. Fortunately, some foods and beverages contain sleep-promoting properties. As reported by Medical News Today, here are five foods and drinks you can have to help you fall and stay asleep:
- Almond
Almond is a source of melatonin, the hormone that regulates the internal clock and signals the body to prepare for sleep. An ounce serving of whole almonds contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and deep sleep.
- Warm Milk
A cup of warm milk before bed can be a serene nightly ritual as it has sleep-promoting compounds, such as tryptophan, calcium, vitamin D, and melatonin. Studies found that serotonin in the central nervous system can help to initiate sleep and often depends on the presence of tryptophan. Low-fat milk can be a better option for its low calories.
- Kiwi
Many studies have found a link between nutritious fruit and sleep. According to a four-week study, people who eat kiwi one hour before sleep at night have improved sleep time and fall asleep more quickly than when they didn’t eat anything before bedtime.
- Chamomile Tea
Chamomile is a traditional remedy to treat insomnia due to its calming effects. Although studies have only presented weak evidence, a cup of warm tea can be a relaxing ritual to prepare for bed.
- Walnuts
Walnuts are abundant in many nutrients promoting better sleep, such as melatonin, serotonin, and magnesium. However, researchers have not yet proven a solid link between eating nuts and improved sleep.
HAN REVANDA PUTRA
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