Four foods that help with the sleepless nights

Getting good sleep is important for everyone's overall health. Sleeping for about 8 hours a night as recommended by doctors, may reduce the risk of developing chronic illnesses and it keeps your brain and digestive system healthy while boosting your immune system.

There are many ways one can promote their sleep quality, including making changes to your diet and eating more foods that contain sleep-promoting properties.

1. Almonds

Almonds are an excellent source of nutrients.  They contain healthy monounsaturated fat, fibre and antioxidants and when eaten regularly can help reduce risks of chronic diseases such as type 2 diabetes and heart disease. Almonds are an excellent source of magnesium which could help to improve sleep quality, especially for those who have insomnia.

2. Turkey

Despite being delicious and nutritious, Turkey is high in protein. Proteins are important for keeping your muscles strong and regulating your appetite. Turkey is also a good source of a few vitamins and minerals including riboflavin, phosphorus and selenium. The protein component in Turkey could contribute to its ability to increase tiredness. Studies show that consuming moderate amounts of protein before going to bed is associated with better sleep quality, and less waking up during the night.

3. Chamomile Tea

Chamomile tea is a popular herbal tea that offers a variety of health benefits. It contains antioxidants which help reduce inflammation that has often led to chronic diseases, such as cancer and heart disease. These antioxidants may also help reduce insomnia and promote sleepiness. Having chamomile tea before going to sleep is worth a try if you are looking to improve the quality of your sleep.

4. Kiwi

Kiwi is a low-calorie and highly nutritious fruit. Nutritionists say that one medium kiwi contains healthy calories and a significant amount of nutrients such as vitamin C and vitamin K. The fruit also contains a fair amount of folate and potassium and several traces of minerals.

Eating kiwis could be of great benefit to your digestive health, it can also reduce inflammation and also lower your cholesterol. According to studies on the fruits potential to improve sleep quality, they may be one of the best foods to eat before going to bed. The sleep-promoting effects of kiwis are presumed to be due to their high content of serotonin, which is a brain chemical that helps to regulate your daily sleep cycle. Several suggestions have shown that the antioxidants in kiwis, like vitamin C and carotenoids, could be partly responsible for their sleep-inducing effects. Eating about 1–2 medium kiwis before going to bed can help you fall asleep faster and stay asleep longer.