10 foods that help you sleep better

Gulf News

Here are the 10 foods you can eat before bed to enhance your sleep quality  See more videos at https://gulfnews.com/videos Read more Gulf News stories here: https://bit.ly/2HLJ2km  #food #sleep #health

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00:00Many studies have shown that UAE residents struggle to get a good night's sleep.

00:08There's many things you can do to your room in order to make it more sleep-friendly.

00:14Things like sleeping on a good pillow, having your AC cooled down, and making sure the room

00:19is completely dark.

00:21There's also foods that can help you sleep better, and here they are.

00:26Kiwis not only have more vitamin C than oranges, but they actually help you get to sleep faster

00:31and stay asleep for longer.

00:32All you have to do is eat 1-2 medium kiwis at night.

00:36They're rich in serotonin as well as antioxidants, both chemicals that help improve your sleep

00:41quality.

00:42Almonds have high doses of melatonin, and melatonin is the hormone that regulates your

00:48sleep cycle.

00:49If you just eat 33 grams of almonds, that's enough magnesium and calcium to relax your

00:53muscles and help you sleep.

00:56Fatty fish like salmon and tuna help you sleep because they are high in omega-3 fatty acids,

01:01which regulates serotonin, which again is responsible for a more organized sleep cycle.

01:06Fatty fish also contain vitamin D. That's another one that's responsible to help you

01:11get to sleep.

01:12Generally speaking, herbal teas tend to have a very calming effect on people.

01:17Chamomile is regarded as somewhat of a mild tranquilizer.

01:20It has immensely calming effects due to a chemical called epigenin.

01:24It decreases your anxiety and makes you very sleepy.

01:28Figs have a lot of magnesium in them, and this is a mineral that helps people sleep

01:32better and improves their sleep duration.

01:35This is mainly due to the amount of fiber in the fruit, which helps keeps you full and

01:39curbs any nighttime cravings.

01:43Sweet potatoes are one of the best things to have before bed.

01:46This complex carbohydrate helps you feel full in a very comfortable way and has a lot

01:50of potassium, which is a muscle relaxant.

01:54Why do you think people are lethargic and sleepy after Thanksgiving dinner?

01:58Well, it's because turkey is full of a nutrient called tryptophan, which is an amino acid

02:04that makes people feel very, very sleepy.

02:06Bananas are a perfect fruit.

02:08Yes, they're high in sugar, which isn't ideal, but they are also full of beneficial nutrients,

02:14including magnesium, potassium, and vitamin B6, which together make you fall asleep quickly

02:20and help keep your anxiety at bay.

02:23Pistachios are one of the best nuts to help you fall asleep.

02:26Like bananas, they're full of protein, vitamin B6, and magnesium, all of which contribute

02:31to better sleep.

02:32Around 30 grams is all you need.

02:35The main nutrient in cottage cheese is the same one found in turkey, tryptophan.

02:40This amino acid increases your serotonin levels and helps you fall asleep faster.

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