6 BEST Foods That Will Help You SLEEP INSTANTLY!

Hey there viewers when it comes to sleep , we fall into two categories .

Either you sleep easily or you stay up on your phone until 3 a.m. wondering how you're going to wake up in the morning .

It's important you have a healthy sleep schedule .

Unfortunately , some of us could use some help in today's video .

We'll be talking about the six best foods to help you sleep better .

Is it Kiwi or rice ?

Can tart cherries help is the rumor about warm milk and sleep true .

We'll be talking about all this and more .

Number one Kiwi , we're starting this list off on a high note .

This popular fruit from New Zealand is grown throughout the world and is amazing for your health .

You can get green or gold .

Kiwi .

Both are great to put you in a deep sleep .

Various healthy diets .

Call for Kiwi fruit in your breakfast .

This is because it contains several important vitamins and minerals like vitamin C and E potassium and folate .

But research has shown it's even better if you opt for it at night as eating Kiwi can improve .

Sleep .

Studies reported that those who had Kiwis just an hour before bed , fall asleep faster , not just this , they even slept better and longer .

Are you hearing ?

This sounds like a Kiwi dessert after dinner is the right choice .

So why is Kiwi so helpful in putting you to sleep ?

Could it be the high level of antioxidants ?

This yummy fruit has to offer Kiwi is also your answer to folate deficiencies and low serotonin levels , all of which you need to catch a sound sleep every night time for a Kiwi smoothie .

Am I right ?

Do you like eating kiwis ?

What's your favorite way to eat them ?

Do you like smoothies or fruit salads ?

Share your preferences with the best community in the comments below .

Number two , tart cherries craving some tart cherries .

How about a tart cherry crisp ?

Are you salivating already ?

Wait until you hear how awesome it is for your health and your sleep .

You already know that tart cherries taste different from the usual sweet cherries .

The distinct flavor makes it an interesting choice for various dishes .

Some people prefer to call them sour cherries due to the unique taste .

Some popular charity varieties you can relish in our English morello want more and C and Richmond eat them whole or as tart cherry juice .

The choice is yours .

But why are we stressing on tart cherries so much ?

Turns out there are several studies that have reported tart cherry juice is great for your sleep .

Drinking this juice right before bed can put you to sleep faster .

In fact , in one of the studies , it was found that drinking two cups of tart cherry juice each day increases your sleep time and helps you sleep with more efficiency .

So why are they so good for your sleep ?

Because they're rich in a special hormone responsible for regulating your sleep and circadian rhythm .

Curious to know the name of this special hormone melatonin , it gives you a healthy sleep .

Tart cherries aren't just loaded with melatonin .

They're also rich in antioxidants that increase the overall chances of you catching zi number three , fatty fish .

Another reason to embrace seafood , especially fatty fish rich in omega .

Three experts have found concrete evidence of fatty fish being good for your sleep .

This particular study concluded that eating salmon three times per week made people sleep better .

Overall , it also improved their mood during the day .

So why is fatty fish so good for your sleep ?

The answer is in an important nutrient .

Vitamin B six .

Your body needs this vitamin to make melatonin , the sleep hormone .

Your body makes this sleep hormone in the dark .

Without melatonin , you're basically a sleepless zombie .

The catch is that fatty fish is rich in vitamin B six .

Do you get where we're going with this ?

All of a sudden tuna , salmon and halibut look a lot better .

These fishes have the most B six if you've been having sleepless nights , maybe try a tuna sandwich or a salmon salad for dinner give your body a head start to make more melatonin .

This will give you a good night's sleep .

There is another reason we favor fatty fish for sleep .

Experts believe vitamin D and omega three fatty acids present in fatty fish also have a huge role to play .

Both .

These essential nutrients .

Help your body regulate serotonin .

Low serotonin levels are responsible for insomnia and depression .

Need fish inspirations .

Honey , garlic , salmon with grilled asparagus .

Sounds like an awesome dinner option .

You can also go with garlic butter , baked salmon if you aren't counting calories before we move ahead .

Here's a video you might like .

Does your brain need an energy boost ?

Watch this video about nine best foods that boost your brain function and memory number four rice .

There has been a lot of confusion in the past over eating a carbohydrate rich dinner .

Several studies gave overall mixed results up until it became clear that different types of carbs produce different sleep results .

There is solid proof that eating rice for dinner improves sleep .

For instance , a study conducted in Japan reported that eating rice regularly promotes better sleep .

In fact , it's much better than the sleep you get after eating bread or noodles .

Experts have already proven earlier that when you eat high glycaemic food a few hours before your bed time , you're able to fall asleep easily .

But don't think that eating rice gives you a pass to start snacking on sodas and ice creams .

Both of them are responsible for giving you sleepless nights , even worse disturbed sleep .

Guess what this means ?

Not all carbohydrates have the same effect on sleep .

Similarly , it's not necessary that all high glycaemic foods like rice would put you to sleep early .

Different carbohydrates have different effects on your sleeping patterns .

Rice is so far .

Your best bet there's also another factor impacting the effectiveness of carbohydrates on sleep .

It actually matters what you eat with the rice .

Make sure you're eating something high in protein along with rice .

This is because protein has a sleep promoting amino acid called trippin carbohydrates make it easier for trip to to reach the brain .

So what do you pair with your bowl of hot rice ?

How about slow roasted , delicious turkey or maybe chicken curry ?

Sounds like a delicious dinner option with tons of protein and carbohydrates to make you sleep better .

Number five , warm and malted milk , several cultures suggest that you drink more milk at night .

How about a glass of warm milk with a little turmeric and honey right before bed time .

This is a common home remedy for sleepless nights .

But why is milk so important in the first place because it contains not one or two but four sleep promoting compounds , calcium , vitamin D , melatonin and Ryan .

It's not just the chemical part of the milk putting you to sleep .

There's also the nostalgic effect playing an important role in this .

Most people drank milk before bedtime as kids because it becomes a relaxing nighttime ritual .

If you dislike the idea of warm milk , there's another option .

You can add specifically formulated powder to your milk .

This is malted milk and it's also great for putting you to sleep .

This formulated powder is made from malted wheat , wheat flour and malted barley sugar is added to it for taste along with an assortment of vitamins .

There have been studies showing malted milk to be effective in reducing sleep interruptions .

Just drink it right before bed .

Experts believe it's the B and D vitamins in malted milk that help you sleep better .

Not to mention the melatonin in milk .

It adds to the effect .

And here is a fun little fact .

You might be surprised to know there have been studies on the effect of milking cows at night .

It's been found that their milk has more melatonin which makes it a great natural source to sneak more sleepy hormones into your dinner .

Number six , almonds can't sleep snack on a couple of almonds .

Maybe you can eat it raw or add it to your dessert .

Turns out almonds have high doses of melatonin .

And by now , you know what a wonderful effect it has on your sleep cycle .

Just one ounce of almonds contains 76 mg of calcium and 77 mg of magnesium .

Both these minerals promote muscle relaxation .

And do you know what that means ?

Better sleep ?

Will you be including any of these foods on your dinner list .

Do you have a healthy sleep cycle ?

Let us know in the comments below .

We would love to hear from you .

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