Are you aware that approximately thirty percent of the population experiences insomnia and that many people continue to struggle to get a good night's sleep? The majority of the time, the pressure and rush of life interfere with our sleep clocks. However, we may counteract this by introducing some foods that are perfect for eating before going to bed.

With extensive research and scientific backing, we have compiled a list of extraordinary superfoods that are not only nourishing but also possess the enchanted power to transport you to a state of deep sleep.

Whether you're a health enthusiast or someone who tosses and turns all night, this video is your gateway to understanding how your diet may profoundly impact your sleep quality. So, get comfortable, grab a notebook, and let's explore these 11 superfoods that promise to transform your nights into a peaceful slumber.

#bedtimefoods #insomnia #DocHealthy

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⌛Timestamps:
⏱️ Intro - 0:00
⏱️ 1. Almonds - 01:24
⏱️ 2.Turkey - 02:40
⏱️ 3.Chamomile Tea - 04:04
⏱️ 4.Kiwi - 05:20
⏱️ 5.Tart Cherry Juice - 06:48
⏱️ 6.Fatty Fish - 07:57
⏱️ 7.Walnuts - 09:10
⏱️ 8.White Rice - 10:13
⏱️ 9.Milk - 11:07
⏱️10.Bananas - 11:54
⏱️11.Passionflower Tea - 12:53
⏱️What Are The Habits That Disturb The Sleep Clock? - 14:00
⏱️ 1.Irregular Sleep Schedules - 14:26
⏱️ 2.Excessive Screen Time Before Bed - 14:46
⏱️ 3.Caffeine And Nicotine - 15:12
⏱️ 4.alcohol consumption - 15:32
⏱️ 5.Eating Heavy Meals Late At Night - 16:01
⏱️ 6.High Stress And Anxiety - 16:20
⏱️Are You In Danger If You Do Not Get Enough Sleep? - 16:43
⏱️1.Impaired Cognitive Function - 17:08
⏱️2.Health Problems - 17:27
⏱️3.Mental Health Issues - 17:49
⏱️4.Aging Skin - 18:07
⏱️5.Impaired Growth And Development - 18:26

Music:
YouTube Audio Library

️ Summary:
Almonds
Almonds are mostly popular for their nutritional value, especially magnesium, making them a valuable addition to the diet. But did you know that it may also assist you in falling asleep more quickly? Chronic inflammation may disrupt sleep and exacerbate insomnia. By reducing inflammation, magnesium may alleviate these sleep disturbances, leading to more restful sleep. High levels of cortisol, the body's primary stress hormone, especially at night, may interfere with sleep patterns. By controlling cortisol levels, magnesium helps create a more relaxed state conducive to sleep.

Turkey
Ever felt sleepy after a Thanksgiving meal? The reason is most likely that turkey, which you thoroughly enjoyed. Tryptophan, an amino acid found in turkey, has long been associated with sleepiness, particularly following a large meal.

Chamomile Tea
Chamomile tea is a popular natural remedy for improving sleep quality, particularly among the elderly. The main active component in chamomile, responsible for its sedative effects, is a compound called apigenin. This compound is believed to bind to certain brain receptors like benzodiazepine and GABA, which are known to reduce anxiety and facilitate the initiation of sleep. The binding of apigenin to these receptors may calm the nervous system, potentially aiding in the reduction of stress and anxiety, common culprits of insomnia.

Kiwi

Kiwis are rich in antioxidants like vitamin C and E, which help reduce oxidative stress in the body. Oxidative stress is associated with numerous health issues, including sleep disturbances. By mitigating oxidative damage to cells, these antioxidants may promote more restful sleep.

Tart Cherry Juice
Drinking tart cherry juice is yet another favored method for ensuring that you have a restful night's sleep. Melatonin is a naturally occurring hormone that plays a role in regulating the sleep-wake cycle. Certain types of tart cherries, specifically the Montmorency variety, are among the few food sources that contain a significant amount of melatonin content. When consumed, it may help synchronize the body's internal clock, facilitating a quicker onset of sleep and potentially enhancing overall sleep quality.

Fatty Fish
Fatty fish like salmon are loaded with omega-3 fatty acids, which are known for their anti-inflammatory properties. Chronic inflammation is linked to sleep disorders. Therefore, omega-3 fatty acids have the potential to alleviate sleep disturbances that are associated with inflammation.


For more information, please watch the video until the very end.
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Disclaimer: Doc Healthy's videos and channel are not meant to replace professional medical advice or treatment, but rather to serve as a resource for anyone interested in health and wellness. If you are experiencing any sort of health problem, you should contact a doctor immediately.