These Foods and Drinks That Can Help Sleep Better

Do you often wake up or not sleep well at night? Do not worry, because there are many ways to improve sleep quality. One thing that can be done is to consume certain foods and drinks. There are many benefits of quality sleep including boosting the immune system, preventing chronic diseases, and helping the digestive system. Therefore, it is important not to neglect poor quality sleep.

Signs of Unhealthy Sleep

If you are still in doubt, there are a number of things that can indicate that you have a sleep disorder or that you lack quality sleep. One sign, you need more than 30 minutes to fall asleep. Other signs of poor quality sleep are that you sleep too long, wake up more than once at night, or often wake up from sleep for 20 minutes or more. But don't worry, there are several ways to sleep more soundly, creating a comfortable sleeping atmosphere, avoiding putting gadgets in the room, and managing stress. In addition, sleep quality can also be influenced by foods or drinks that are rich in nutrients, such as omega-3s, vitamin B, vitamin D, carbohydrates, protein, and melatonin.

Food and Beverage to Improve Sleep Quality

To get quality sleep, you should avoid consuming excessive food or drinks at least 2-3 hours before bedtime. This can increase the risk of heartburn and insomnia resulting in poor quality sleep. Some foods and drinks that are useful for improving sleep quality are:

• White rice

Staple food on this one is useful for improving the quality of sleep you know. The content of carbohydrates in white rice is beneficial for improving sleep quality. However, still limit the amount of portions yes.

• Fish

For those of you who like to eat fish, it's time for you to be happy, because the omega-3 and vitamin D content in fish are beneficial for improving sleep quality. Fish that can improve sleep quality are tuna, salmon and mackerel.

• Almonds

One type of bean that tastes good when consumed in chocolate is also beneficial for improving sleep quality. Magnesium contained in almonds is useful for improving sleep quality, especially for those of you who suffer from insomnia.

• Fruits

Fruits that are rich in melatonin, such as bananas, kiwi, pineapple and oranges, are useful for improving sleep quality. For those of you who experience insomnia sleep disorders, can consume two kiwis before going to sleep to make your sleep more quality.

• Chamomile tea

Chamomile tea is believed to be beneficial in reducing the risk of cancer and heart disease. However, consumption of this type of tea before going to sleep, will also make your body more relaxed, which can then make you sleep better quality.

• Milk

The benefits of milk are not only for children. The content of tryptophan and melatonin in milk is also beneficial for improving sleep quality in adults. So, it never hurts to get used to drinking warm milk before going to bed.

Also, avoid consuming foods or drinks that contain caffeine and too much sugar before going to sleep, because it can interfere with your sleep quality. If you have done the methods above, but you still feel tired even though you have slept for a long time, often have trouble sleeping, often snoring, and lack of concentration when on the move, it is advisable to consult a doctor so that appropriate treatment can be given.