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.
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.
An extremely rich source of tryptophan, milk aids in enhancing the sleep quality and duration of elderly individuals. In order to experience effective results, it is best to pair it up with regular exercise and melatonin.
For centuries, chamomile tea has remained one of the most popular herbal teas that provide multiple health and therapeutic benefits. Research reveals that it packs up an incredibly rich concentration of flavones, a kind of antioxidants that aid in lowering inflammation that leads to the development of several chronic ailments, including heart disease, cancer and diabetes.
Research suggests that consuming chamomile tea aids in fortifying the immune system, countering the symptoms of depression and anxiety, along with enhancing the health of the skin. Moreover, chamomile tea also boosts a unique concentration of essential nutrients that aid in promoting improved sleep quality.
Basically, chamomile tea is extremely rich in apigenin, a powerful antioxidant that binds to certain receptors within our brain, which aids in inducing drowsiness and countering the symptoms of insomnia.
Kiwis are extremely low in calories and they pack up a powerful concentration of countless essential nutrients. One medium-sized kiwi is loaded with an incredibly high dose of nutrients, providing you an impressive 117% of your daily dosage requirement for vitamin C and 38% for vitamin K at the cost of no more than just 50 calories.
It also packs up a rich dose of potassium and folate, along with providing multiple trace minerals. Moreover, consuming kiwis is extremely beneficial for boosting the health of the digestive system, lowering inflammation and reducing cholesterol levels. Kiwis are capable of exhibiting these benefits due to their powerfully high concentration of fiber and carotenoid antioxidants.
TART CHERRY JUICE
Tart cherry juice has become increasingly popular because of its countless health benefits, and it’s incredibly rich concentration of several essential nutrients. All you need is an 8-ounce serving of tarty cherry juice to fill you up with an impressive 62% of your daily dosage requirement for vitamin A, 40% for vitamin C and 14% for manganese.
Moreover, this delicious juice is incredible rich in powerful antioxidants, such as flavonols and anthocyanins. Antioxidants aid in shielding our cells from the damaging symptoms of inflammation, which promote the development of chronic ailments, such as heart disease and diabetes.
Research reveals that tart cherry juice also aids in promoting drowsiness to help you fall asleep faster, and it has been extensively studied for its abilities to counter and eliminate the symptoms of insomnia. Therefore, experts widely recommend the consumption of tart cherry juice before getting into bed as it will aid in enhancing sleep quality.