Eating these 3 fruits before going to bed will help you spend a better sleep night, say the experts
They are the perfect snacks before bedtime.
As much as we would like to stand all nightless in the world, most of us have responsibilities for which we have to get up in the morning. And even if you appreciate anything more than crawling in the early bed, sometimes it is Not so easy to derive In Slumberland. According to Recovery village ,, 30% of adults Discover insomnia from time to time, making it the most common sleep disturbance. But something as simple as eating a fruit before bedtime can help you rest whole. Read the rest to see what should resume products if you have trouble falling asleep.
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1 What you eat before going to bed affects your sleep.
What you decide to eat, whatever the time of day, will affect your health and well-being. But when we prepare for the bed, it is particularly important to avoid everything that is rich in sugar or fat, which requires a lot of work so that your body can treat and can let you launch and turn all night.
"Studies show that the consumption of fiber -rich foods predicts more time spent at the deep and slow sleep stage, while saturated fats and sugar can be associated with lighter, less restful and more disrupted sleep", Explain Nichole Dandrea-Russert , nutritionist and author of the blog Purely planted .
Whole plant foods can also help you sleep more deeply and keep you from you to wake up In the middle of the night many times.
"Whole foods based on carbohydrates rich in carbohydrates, including fibers, can stimulate the release of serotonin, helping you doze and sleep well throughout the night," said Dandrea-Russert. "Fruits, in general, are a good source of fibers, especially apples, pears and berries,"
2 Bananas are an excellent source of potassium.
Potassium is an essential mineral and electrolyte That we need our hearts to work properly. Fortunately for us, the bananas are to take away.
"The bananas are rich in potassium which helps regulate blood pressure levels and reduce stress levels before bedtime, "said Marc Werner , Sleep expert and CEO of Ghost . AE0FCC31AE342FD3A1346EBB1F342FCB
Bananas are also rich in other minerals and vitamins that will help you sleep more deeply throughout the night.
"Bananas contain nutrients such as potassium, magnesium, tryptophan and vitamins to promote sleep," explains Catherine Gervacio , dietitian and nutrition editor registered for Alive . “Tryptophan is an amino acid crucial to produce serotonin, a hormone to induce sleep. Serotonin works with melatonin, another hormone that maintains your regulated sleep -sleep cycle so that you will feel drowning at regular times and will wake up at a stable moment. ""
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3 Cherries are rich in melatonin.
If you stop in the alley of health in any super market, you have to see the popular Sommel aide Melatonin. But you don't always need to take it in addition to harvest the advantages.
"Melatonin is your hormone that promotes a good night's sleep," says Dandrea-Russert. "There are several fruits which are a good source of melatonin, including cherries, grenades, tomatoes (technically a fruit) and strawberries, and it has been shown to support healthy sleep."
Acidular cherries specifically contain large amounts of melatonin and can be consumed or appreciated in a smoothie before bed.
"Acidulated cherries contain melatonin, a key hormone to regulate sleep. Eat fresh or dried tangy cherries or drink or drink A small glass of cherry juice Increases melatonin levels in the body, which helps you fall asleep a little more easily, "said Lauri Leadley , founder and clinical sleeping educator at Sleep center of the valley .
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4 Kiwis are rich in serotonin.
Kiwis are an excellent source of vitamin C and are known to promote heart health, increase your immune system , as well as improving your digestive health. This cute fruit also had excellent results in studies on sleep improvement.
"Research shows that Kiwi fruits can help fall asleep quickly and sleep deeply," said Dandrea-Russert. "Although Kiwi is not a direct source of melatonin, it is a source of serotonin, which is a precursor of melatonin."
In a study carried out by the National Library of Medicine (NIH), The participants ate two kiwis An hour before bedtime for a month. The results of this study showed an increase in sleep time, as well as less sleep disorders. According to the study, "total sleep time and sleep efficiency have been significantly increased (13.4% and 5.41%, respectively). Kiwi fruit consumption can improve the appearance of sleep, the Duration and efficiency in adults with self -depressed sleep disorders. "
