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What You Can Eat to Improve Your Sleep Quality

Some of us complain that they can’t sleep well at night or they even have problem falling asleep.  Sleep affects many aspects of our health.  Getting good quality sleep can help reduce risk of developing certain chronic diseases and can also keep our brain alert. 

We should ideally get between 7 to 9 hours of uninterrupted sleep each night.  Here we introduce to you some foods you can take to enhance your sleep quality.


  • Warm Milk

There are four sleep-promoting properties in warm milk: tryptophan, calcium, vitamin D and melatonin.  Drinking warm milk can provide the perfect soothing backdrop for a relaxing bedtime routine.


  • Almonds

Almonds contain high doses of melatonin and this hormone is vital in regulating our sleeping and waking cycle.  Almonds are high in good fats and low in sugar and saturated fats, making them a healthy snack.  Eating almonds regularly has been proven to lower risks of chronic diseases such as type 2 diabetes and heart disease.


  • Kiwi

Eating kiwis not only benefit our digestive health and reduce inflammation, it also aids in improving our sleep quality.  Kiwis are packed with loads of sleep-promoting compounds like: melatonin, anthocyanins, flavonoids, carotenoids, potassium, magnesium, folate and calcium.


  • Chamomile Tea

Chamomile tea has been popularly known as a traditional remedy for insomnia.  Drinking chamomile tea can also boost your immune system, reduce anxiety and depression.  There is a compound in chamomile tea known as apigenin.  This is an antioxidant that binds to certain receptors in your brain that can promote sleepiness and reduce insomnia.