Good Lifestyle

After a long day, there is nothing better than agood night's sleep.

Not only does it feel incredible to wake up rested and ready to take the day, but asDr. Vikki Petersen, CCN, DC, CFMP Emphasizes "eight hours of sleeping sleep per night can help prevent cancer, obesity, heart disease, depression, Alzheimer and several more degenerative diseases."

However, getting these eight full hours every night is easier said than doing. Whether you are stressed, do not exercise enough, suffering from medical problems or not practicingGood sleep hygieneThere are many underlying causes to wake up still tired. It's also something that is extremely common.

"WHO has considered an insomnia and a poor quality of sleep an epidemic among developed countries, as it affects two-thirds of all adults," said Petersen.

One thing that could stand for good sleep, is your own diet.Foods you eat Can one harm both negatively and positively your ability to fall asleep, stay asleep, and most importantly, you will feel rested when you wake up. (In touch:The 7 healthiest foods to eat right now)

To identify what are the best foods for a good night's rest, we turned to the experts. Below you will see their best suggestions. So you can order your kitchen and start your trip to sleep better. And for more tips on how you can improve your Shuteye, do not miss the20 ways to double your sleep quality.

The next time you search for a snack after dinner, look no further than the almonds of your pantry. These nuts will help you not only sleep, but they also have many moreHealth benefits like to reduce cholesterol and improve your mood.

"Almonds contain melatonin, your sleep hormone, with strong amounts ofmagnesium And calcium, minerals known to relax your muscles and promote a good sleep, "says Petersen.Dr. Taz, MD, andMember of the Council of Experts in Medicine ETNT suggests soaking the almonds overnight or for at least a few hours before eating them with digestion.

Speaking of melatonin, did you know that this can also help youCovid-19 fight?

Kiwis are an excellent healthy ingredient to add to your dessert after dinner, as in thisGreek yogurt with pineapple, kiwi, mango and ginger syrup. Specifically, Petersen notes that eating two kiwis two hours before the bed can be the key to a good night's sleep.

"Kiwi's fruits have been demonstrated to improve sleep efficiency and fall asleep faster," she says. "Kiwis contain several nutrients promoting sleep, including melatonin, magnesium, potassium, calcium, folate, as well as healthy phytonutrients from flavonoids and carotenoids." So, if you have not already started incorporating Kiwi into your diet, do you think so fast, because it could be the subtle sleep that you did not know you needed.

Skip the Sundae of the ice cream for dessert and go for the cherry on top, a bowl anyway!

"Whole pie cherries are a natural source of melatonin," saysDawn Jackson Blagner, RDNand author ofThe exchange of superfood. Blagner recommends sippingDaily Harvest Pie Cherry + Raspberry Smoothies For a boost of nutrition and help you soothe in a restful sleep.

Not only tapped cherries are rich in melatonin, but as the notes of Petersen, they also contain tryptophan, serotonin, potassium and antioxidants, all of which are beneficial for sleep habits. Enjoy a bowl of cherries with a spoon of whipped cream for serving a few hours before going to bed.

What we lovepumpkin seeds most? They are so versatile! Petersen suggests sprinkling them at the top of the salads instead of the croutons or even add them as a soups warming garnish.

"The pumpkin seeds are an excellent source of magnesium.A study in theResearch Journal in Medical Sciences Discovered that magnesium completes an improvement in insomnia and sleep efficiency, "she says.

Do not missWhat happens to your body when you eat seeds.

If you have ever had a cup ofchamomile tea And immediately felt sleepy, know that it's not in your head.

"Chamomile contains flavonoids such as chrysin and apigenin, which can bind to GABA receptors in the brain to produce a global calming effect," says Blagner. "Make the habit of sipping a cup of chamomile every night with a splash of almond milk cooked steamed."

Simply make sure you do not drink ittoo much Near the bedtime because the last thing you want is getting up in the middle of the night to use the bathroom.

For more ideas about what to eat before trying to get some Shuteye, checkThe 5 best absolute food food for a better sleep.