Sleep deprivation is something everyone can relate to but for some people, it is a source of constant despair. As days turn into weeks and weeks into months, a person’s cognitive function can take a serious hit. Fortunately, you don’t have to identify the root cause to remedy sleep loss.
In fact, the solutions can be surprisingly simple, such as tweaking your diet before bed.
Certain dietary decisions before bed can influence your night’s sleep for better or worse.
One item that may promote a good night’s sleep is almond milk – a creamy, nutty alternative to cow’s milk that is made by blending almonds with water and then straining the pulp.
Evidence suggests whole almonds may improve sleep quality.
According to research, violet oil made from almonds or sesame seeds has even been used in traditional Iranian medicine for many years as a treatment for insomnia.
In one study in 75 people with chronic insomnia, participants reported significant improvements in sleep quality after self-administering three intranasal drops either of violet or pure almond oil nightly for 30 days.
In another study of 442 university students, the number of participants who reported insomnia decreased by 8.4 percent after consuming 10 almonds daily for two weeks.
Since almond milk is made from whole almonds, it may also promote good sleep.
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Almond milk is high in sleep-promoting hormones and minerals, including tryptophan, melatonin, and magnesium.
Nutritional research shows that one cup (237 ml) of almond milk contains nearly 17 mg of magnesium.
Bolstering the claims, magnesium has shown potential as a treatment for insomnia, particularly in older adults, in recent years.
Almond milk is not the type of milk that may help you to get a good night’s sleep – malt milk may help too.
Malted milk is made by combining milk and a specially formulated powder that contains primarily wheat flour, malted wheat, and malted barley along with sugar and an assortment of vitamins.
It is popularly known as Horlick’s, the name of a popular brand of malted milk powder.
Small studies found that malted milk before bed reduced sleep interruptions.
The explanation for these benefits is not exactly clear but researchers believe it may have to do with the B and D vitamins in malted milk.
A simple glass of cow’s milk may also send you to sleep, notes the National Sleep Foundation.
Research shows that when cows are milked at night, their milk has more melatonin, and this milk may be useful.
Melatonin is a natural hormone that helps to fall alsip by having a calming influence.
If all else fails, keep a sleep diary – this can help you identify underlying triggers.
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