The-3-Best-Foods-and-Drinks before go to bed

The 3 Best Foods and Drinks to Have Before Bed

Getting enough sleep is critical for your general health. It may reduce the likelihood of contracting definite chronic illnesses, maintain the health of your brain, and strengthen your immune system.

It is usually recommended to get 7 to 9 hours of unbroken sleep per night, but many people still struggle with sleeping enough. There are numerous strategies for promoting good sleep, including dietary changes, as some foods and beverages have sleep-promoting properties.

Here are the three best foods and beverages to consume before bed to improve your sleep quality.

Chamomile tea

Chamomile tea is considered herbal tea with a number of health benefits. It’s famous for its flavones. Flavones are a type of antioxidant that reduces inflammation, which is linked to chronic diseases like heart disease and cancer.

Having a drink chamomile tea may also strengthen the immune system, decrease depression and anxiety, and improve healthy skin. Furthermore, chamomile tea does have some distinctive properties that help with sleep quality.

Chamomile tea, in particular, contains apigenin. This antioxidant attaches to particular brain receptors that may encourage sleepiness as well as reduce insomnia.

In a 2011 study of 34 adults, those who took 270 mg of chamomile twice daily for 28 days went to sleep 15 mins earlier and had less nighttime wakening than those who did not take the extract.

Best-Foods-and-Drinks-to-Have before bed


Almonds are an a kind of tree nut that provides numerous health benefits. They’re a great source of numerous nutrients, as 1 oz (28 grams) of dry roasted nuts includes 18% of an adult’s daily phosphorus needs and 23% of riboflavin needs.

An ounce as well provides 25% of men’s daily manganese needs and 31% of women’s daily manganese needs. Regular consumption of almonds has been linked to a lower risk for certain chronic illnesses, including diabetes type 2 and coronary disease. This is due to their high levels of monounsaturated fatty acids, fiber, and antioxidants.

Antioxidants may shield your cells from the damaging inflammation that really can lead to such chronic diseases. Almonds have also been linked to improved sleep quality.


Kiwis are a low-calorie, high-nutritional-value fruit. One fruit only 42 cals and a lot of nutrient content, such as 71% of the daily value for vitamin C. It offers men and women to 23% and 31% of their daily vitamin K requirements, respectively.

It has a good amount of folic acid and potassium, as well as a few trace minerals. In addition, eating kiwis may improve your gut health, decrease inflammation, and decrease your cholesterol. These impacts are due to the high levels of fiber as well as carotenoid antioxidants found in them.

Kiwis may be one of the most beneficial foods to consume before bed, according to research on their ability to enhance sleep quality.

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