We all want a good night's sleep, and most of us are ready to try almost anything to sleep through the night. It keeps your immune system healthy and lowers your risk of heart disease and diabetes. To get the benefits of sleep, it's recommended that you sleep for 7 to 9 hours per night. Since most of us lead busy lives and have trouble going asleep at night, this can be hard to do. Along with being busy during the day and staying away from blue light in the evening, there are a few things that can help you sleep better.

Walnuts and almonds

Want something to eat before bed? Instead of getting something sweet, grab a bunch of peanuts or walnuts. These nuts are full of healthy fats like omega-3 fatty acids and nutrients like magnesium, riboflavin, phosphorus, manganese, copper, and vitamins. The hormone that controls sleep, melatonin, is also in these tree nuts, so they will help you sleep.

Getting more melatonin will help you fall asleep faster and sleep better. Almonds and walnuts have magnesium, which could help you sleep by lowering the amount of cortisol in your body. Cortisol, which is called the "stress hormone," keeps you from falling asleep and keeps you awake. Melatonin 10mg uk is a hormone that the body makes itself. It is made for people who have trouble sleeping. This means that it helps people with insomnia by regulating the sleep schedule.

Kiwi

Kiwis are full of fiber, vitamins, minerals, and nutrients. One kiwi has more than 100% of the suggested daily amount of vitamin C. Not only that, but kiwis have also been shown to reduce inflammation, improve digestion, and lower cholesterol. A recent study looked at what happened to 24 people who ate two kiwis every day, one hour before bed. At the end of four weeks, the adults fell asleep on average 42% faster than they did before, and they got 13% more sleep each night.

Rice that is white

White rice is a main food in many places, and it can be grown all over the world. People say that when white rice is refined, it loses a lot of its vitamins, minerals, and antioxidants. However, it still has manganese, thiamin, and folate. It's also full of carbs and can quickly change your blood sugar levels. Studies have shown that eating a small amount of rice a few hours before bed can help you sleep better.

The Chamomile Tea

If your mom told you to drink chamomile tea before bed, she had a good reason to do so. Chamomile tea is a traditional nighttime drink. Chamomile tea is a plant tea that is good for you in a lot of ways. It is best known for having flavones, a type of vitamin that reduces inflammation and can lower your risk of cancer and heart disease. It has also been shown to protect your immune system, calm you down, make you feel less anxious, and even improve the health of your skin. Chamomile tea helps you sleep because it has apigenin, an antioxidant that makes you feel sleepy and helps you fall asleep faster. Studies have shown that people who drink chamomile tea before going to bed sleep better than people who don't drink tea.

Fish

Fish is another great food that can help you sleep. Instead of beef, choose a fish with a lot of fat, like trout, tuna, or salmon. These fish are full of healthy omega-3 fatty acids like EPA and DHA, which improve brain health and lower the risk of heart disease. The hormone serotonin is made more by these fatty acids. Serotonin makes you feel calm and sleepy at night.

Milk

Drinking milk before bed could also help you sleep better and feel better when you wake up. Tryptophan is an amino acid found in milk that affects serotonin. When your brain makes more serotonin, you'll feel more relaxed and sleepy, and it will be easier for you to fall asleep.

Medicine for Sound Sleep

Visit us at Sound Sleep Medical if you've tried everything to get a good night's sleep but nothing seems to work. We'll help you make good sleep habits, like being busy during the day, avoiding blue light at night, and eating foods that help you sleep. Our experts will also help you figure out if you have sleep apnea or any other sleep problem, and they will work with you to find treatments that will help you sleep deeply all night long. To maintain health sleep try Zopiclonebuyuk and get healthy sleep.