These 7 things to eat and drink in the diet, you will get good and full sleep

    These 7 things to eat and drink in the diet, you will get good and full sleep

It is very important to get good sleep to keep the body healthy. Due to complete sleep, the body is protected from many diseases, the brain remains correct and the immune system is also better. Everyone is required to get 7-9 hours of sleep, but many people do not get good sleep due to which their entire system deteriorates. For good sleep, you need to change your diet. Let's know about those things that cause good sleep.

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Almonds –

Almonds are considered very beneficial for health. Many nutrients are found in almonds. Diabetes and chronic heart diseases are cured by eating almonds regularly. Eating almonds produces melatonin hormone in the body, which leads to very good sleep. In addition, almonds are also a good source of magnesium. Magnesium reduces the level of cortisol hormone which increases inflammation and stress in the body, which results in a restful sleep. Eat about 28 grams of almonds before bedtime.

Kiwi –

Kiwi is a nutritious fruit with very low calories. Folate and potassium are also found in it. Eating kiwi strengthens the digestive system, as well as inflammation and cholesterol in the body. Kiwi increases serotonin hormone. These hormones are considered very important for sleep. Kiwi has vitamin C, anti-inflammatory and antioxidant properties, which leads to good sleep. Experts advise people who have sleep problems to eat medium sized 1-2 kiwis before bedtime.\

Fatty fish-

 Fatty fish like salmon, tuna, trout and mackerel are very beneficial for health. They are rich in omega 3 and vitamin D. Omega 3 protects against heart diseases and keeps the brain healthy. Omega 3 and Vitamin D make serotonin hormone in the body, which results in very good sleep. Eating small amounts of fatty fish before meals helps in quick and good sleep.

Walnuts-

In addition to fiber, more than 19 vitamins and minerals are found in walnuts. Walnuts are also rich in magnesium, phosphorus and manganese. Apart from this, omega 3 fatty acids and linoleic acid are also found in it. It also keeps the heart well with the digestive system. It also reduces cholesterol levels. Research has shown that a significant amount of melatonin is found in walnuts, which removes the problem of sleeplessness. The fatty acids found in walnuts also improve sleep. If you do not sleep properly, then eat some amount of walnuts before sleeping.

White Rice –

White rice is predominantly eaten in many parts of the country. Vitamins and minerals are found in balanced amounts in white rice. Rice is considered a glycemic index food. It is said that eating food with a high glycemic index leads to good sleep. Eating white rice one hour before bedtime helps to overcome the problem of sleeplessness.

Tart Cherry Juice-

 Tart cherry juice is considered very beneficial for the body. It is rich in magnesium and phosphorus. It is also a good source of potassium. Apart from this, antioxidants, anthocyanins and flavonols are found in it. According to studies, this juice gives relief in insomnia problem. Melatonin is found in significant amounts in tart cherry juice. If you are troubled by the problem of sleeplessness then drink tart cherry juice before sleeping.

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Chamomile tea-

Chamomile tea is a popular herbal tea that benefits health in many ways. She is known for her flavones. Flavone is a type of antioxidant that reduces inflammation of the body caused by chronic diseases like cancer and heart. This increases the body's chamomile tea immune system and reduces stress, leading to good sleep. Chamomile tea contains epigenin. It is also a type of antioxidant that reduces insomnia and it helps in getting proper sleep. Want a good sleep, drink a cup of chamomile tea before bedtime.