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Sleep like a baby! Here are the top 5 foods for a restful night's sleep.
There are many common beliefs that certain foods and drinks can help people sleep better. However, not all of these claims are supported by scientific research. From a scientific perspective, we will discuss five products that can aid in falling asleep and ensuring a restful night's sleep.
https://www.techinsider.ru/science/787933-5-produktov-kotorye-pomogut-zasnut-i-luchshe-vyspatsya/2024-12-15 08:19:14
What can you eat before bedtime to sleep better?
Do not engage in self-medication! In our articles, we gather the latest scientific data and insights from authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.Fatty Fish
Research results indicate that consuming fatty fish, such as salmon or herring, shortly before sleep may impact the quality of rest. Fatty fish contains beneficial fats, such as Omega-3 unsaturated fatty acids, which have been shown to improve sleep in children and play a role in the production of serotonin, which regulates the sleep-wake cycle.
Cherries
A number of scientific studies have explored the impact of cherries—especially cherry juice—on sleep quality. Data indicate that cherries enhance sleep in older adults. This is due to the production of the sleep hormone melatonin, which can be influenced by cherries. Additionally, these berries are rich in nutrients, including magnesium, which may also improve your sleep.
0 Kiwi
Scientists have mixed opinions regarding the benefits of kiwi for sleep. Some studies provide evidence that consuming this fruit for four weeks can improve sleep onset, while research on kiwi's effects on individuals with insomnia has not shown impressive results. This suggests that there may be additional factors affecting kiwi's "sleep-inducing" ability.
1 Oysters
There is research supporting the notion that oysters promote better sleep. This is primarily attributed to the fact that these seafood items contain zinc, which positively affects sleep.
2 Warm Milk
A study conducted in the 1970s showed that a glass of warm milk before bed may improve the quality of rest. However, these conclusions were based on observations of a small sample of people, leading some experts to question its authority. Nonetheless, it is known that cow's milk can increase melatonin levels, thus contributing to better sleep.
P.S.
However, be cautious. If you have a hearty dinner of fatty fish with oysters, enjoy kiwi and cherries for dessert, and then wash it all down with milk before heading straight to bed, it does not guarantee a good night's sleep. Overeating right before bedtime may affect the quality of your rest and your well-being the next day. Therefore, allow your stomach some time to digest the food and absorb the nutrients—this takes at least two hours. After that, you can go to sleep.