Almonds. According to the Journal of Research in Medical Sciences, almonds are an excellent source of magnesium, providing you with 19% of your daily needs with just one ounce. The journal also mentions that almost 50%of older adults are suffering from insomnia. In addition, researchers believe that the natural N-methyl-D-aspartame（NMDA）antagonist and GABA agonist, mg2+ play an essential role in the regulation of sleep. So a study was conducted to determine if magnesium could help improve insomnia in the elderly.
46 elderly subjects were chosen and were either given 500 mg of magnesium or a placebo daily for 8 weeks. Activity and sleep logs were completed in order to monitor the efficiency. After the 8 weeks, results showedthat the group supplementing with magnesium had a statistically increased sleep time. 5.5, Kiwi. According to an article found in Mediators of Inflammation, abnormal levels of inflammation, oxidative stress, and insufficient antioxidants can affect sleep duration. To test their hypothesis, data was collected from the US National Health and Nutrition Examination Survey. The data included 10, 000 peopleand the data was collected from personal interviews, standardized physical exams, and laboratory samples.
Results in regards to inflammation, oxidative stress, and insufficient antioxidants, researchers found that participants who were administered a kiwi diet, which was two kiwis a night for four weeks，improved their sleep onset and duration. One of the beliefs as to why kiwi had such a strong effect on the sleep onset and duration is because it contains high levels of vitamin C along with serotonin, which helps regulate your sleep cycle. Besides food, do you know the best types of tea researchers suggest you drink so that you can sleep better?
Well, stick around until the very end to find out! Tart Cherry Juice. Self Nutrition Data states that an 8-ounce serving of tart cherry juicecontains 37% of your daily needs for vitamin A, 9% for vitamin C and 9% for manganese. In addition to its incredible health properties, it can also promote a good night's sleep. In the journal Mediators of Inflammation, experts state that tart cherry juice can have the same effect on inflammation oxidative stress and insufficient antioxidants as Kiwi does. The reason why tart cherry juice has such a strong effect is because it contains melatonin, according to a meta-analysis published in Sports Medicine.
The meta-analysis consisted of two weeks and results showed that subjects experienced an improvement in insomnia symptoms when compared to the placebo group.In addition，the study also concluded that one of the reasons why tart cherries have such an impact on sleep time and duration is because they influence cytokines，which is associated with the sleep cycle. So in essence，it could be melatonin that helps fight inflammation and oxidative stress，all of which are associated with poor sleep. Or it could be the influence it has on the sleep cycle，either way，the science and facts are present which cannot be ignored.
Fatty Fish. Before you say anything, let me just explain that I am not telling you to eat fatty fish before bed. What I am suggesting is that you consume it in the evening if you are having trouble sleeping. As I mentioned earlier in this video, serotonin helps regulate a large variety of brain functions and behaviors, which can help enhance sleep quality.With that said, fatty fish like salmon contain exceptionally high levels of vitamin D and omega-3 fatty acids, which can help produce serotonin, according to an article published in the journal Oxidative Medicine and Cellular Longevity. To prove this claim, I was able to find a study that is published in the Journal of Clinical Sleep Medicine that examined the association between fatty fish consumption and sleep.
The study consisted of 95 male patients who were randomly assigned to a fish or control group. The fish group received Atlantic salmon three times a week from September to February, and the control group was given an alternative meal.From pre-test, the control group reported a better sleep latency. But when they compared the post-test results, the fish group had a higher level of vitamin D.D. This resulted in better sleep efficiency and a more positive wake time. Walnuts. Self Nutrition Data states that walnuts contain over 19 vitamins and minerals which includes almost two grams of fiber in just a one-ounce serving.
They also state that walnuts are rich in magnesium, copper, manganese, and phosphorus. In addition, a study in Food & Research explains that melatonin，which is widely known as a sleep-regulating hormone，can be produced by consuming walnuts. In fact, an article published in the journal Clinical Psychopharmacology and Neuroscience explains that the fatty acids in fatty walnuts provide ALA, which is an omega-3 fatty acid that is eventually converted to DHA in the body. The article also suggests that DHA could potentially increase the production of serotonin. White Rice. Again, it needs to be noted that I am not suggesting you consume white rice as a meal right before you sleep.
Always give yourself enough time before bed to digest. According to an article published in the journal Sports Medicine，high glycemic index foods such as white rice should be consumed one hour before bed. The article also suggests that because white rice has a high glycemic index, it could also promote better sleep. In fact, a study published in PLOS One examined the association between high-glycemic index foods and good sleep quality. The study consisted of 1,848 men and women who were between the ages of 18 and 60.Rice, bread, and noodle consumption were evaluated using a series of self-administered diet history questionnaires.
Sleep quality was measured by using the Japanese version of the Pittsburgh Sleep Quality Index. A global score of less than 5.5 was considered to be a poor sleep score. Results showed that high rice intake was associated with a better sleep which included a longer sleep duration. Now that you know what foods you should eat before bed to help you sleep, here are two types of tea which researcherssuggest are the best things to drink right before bed！