The Best Things to Eat and Drink Before Going to Bed Getting enough sleep is very important for your health as a whole.

It may boost your immune system, keep your brain healthy, and lower your risk of developing certain chronic diseases.
Although many people struggle to get enough sleep, it is generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night (4Trusted Source, 5Trusted Source).

There are numerous systems you can use to advance great rest, including making changes to your eating regimen, as certain food sources and beverages have rest advancing properties (6Trusted Source).

Here are the best food varieties and beverages you can have before bed to upgrade your nature of rest.

1. Almonds are a type of tree nut that provides numerous health benefits.

One ounce (28 grams) of dry-roasted nuts contains 18% of an adult’s daily requirement for phosphorus and 23% of their daily requirement for riboflavin (7Trusted Source, 8Trusted Source, 9Trusted Source).

An ounce likewise gives 25% of the everyday manganese needs for men and 31% of the day to day manganese needs for ladies (10Trusted Source).

Consuming almonds on a regular basis has been linked to a lower risk of several chronic diseases, including heart disease and type 2 diabetes. This is because of their fiber, antioxidants, and healthy monounsaturated fats.
Antioxidants may shield your cells from harmful inflammation, which can cause these chronic diseases.

It’s been guaranteed that almonds might assist with helping rest quality too. This is because the hormone melatonin is found in almonds and a variety of other nuts. Melatonin keeps your body’s internal clock in check and tells it to get ready for sleep (13 Trusted Source).

Additionally, almonds are an excellent source of magnesium, with just one ounce providing 19% of your daily requirement. Magnesium supplementation may improve sleep quality, particularly for insomniacs (6Trusted Source, 14Trusted Source, 15Trusted Source).

It is thought that magnesium’s ability to reduce inflammation is related to its role in promoting sleep. Additionally, it may assist in lowering cortisol levels, a stress hormone that is known to disrupt sleep.
Despite this, there is little research on almonds and sleep.

Feeding rats 400 milligrams (mg) of almond extract was the subject of one study. It discovered that the rats slept longer and for longer periods of time when they consumed almond extract (16).Almonds may have effects on sleep, which is good news, but more research on humans is needed.A handful of almonds, or one ounce (28 grams) serving, should be sufficient to test whether or not they improve sleep quality.

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