Do you struggle to fall asleep at night? Do you find yourself tossing and turning, unable to get the rest you need? If so, this can be fixed. 

Many people have trouble sleeping, and while there can be many reasons for it, your diet plays a bigger role than you might think. The foods you eat before bed can either help you sleep peacefully or keep you awake for hours.

Some foods contain special nutrients that calm your body and make it easier to sleep. Choosing the right dinner or bedtime snack can make a big difference in your sleep quality.

If you want to wake up feeling refreshed and full of energy, try adding these five foods to your nighttime routine. 

1. Bananas

Bananas are one of the best foods to eat before bed. They contain magnesium and potassium, two minerals that help relax your muscles and prevent cramps while you sleep. Bananas also have tryptophan, which helps your body produce serotonin and melatonin. These hormones are responsible for making you feel calm and sleepy.

You can eat it as it is, blend it into a smoothie, or even pair it with a spoonful of peanut butter for extra flavour.

ALSO READ: 7 foods that are dangerous to eat too much of

2. Almonds

Almonds are packed with magnesium, a mineral that helps your body relax and improves sleep quality. Magnesium also reduces stress, which is a common cause of insomnia. Eating a small handful of almonds before bed can help you feel more relaxed and ready to sleep.

Almonds also contain healthy fats and protein, which keep you full throughout the night. If you often wake up hungry, eating a few almonds before bed may help prevent that. You can eat them raw, roasted, or even in almond butter spread on whole-grain toast.

---

Join Our WhatsApp Group

Don’t miss out on any real-time information. Join our WhatsApp group to stay updated.

CLICK HERE TO JOIN

---

3. Oatmeal

Oatmeal is also a great food to eat before bed because it contains melatonin, which helps regulate your sleep cycle. The slow-releasing carbohydrates in oatmeal help keep your blood sugar stable, preventing sudden wake-ups in the middle of the night.

A warm bowl of oatmeal before bed can make you feel cosy and relaxed. You can sweeten it with a little honey and add some chopped nuts or fruit for extra nutrition. Just avoid adding too much sugar, as it can keep you awake instead of helping you sleep.

4. Kiwi

Kiwi is a surprising but powerful sleep aid. Studies have shown that eating kiwi before bed can help you fall asleep faster and stay asleep longer. This is because kiwi is rich in serotonin, a hormone that helps regulate sleep.

Kiwi is also packed with vitamin C and antioxidants, which support overall health. Eating one or two kiwis before bed may help you improve your sleep naturally. 

5. Chamomile tea

Chamomile tea is a well-known bedtime drink that helps people relax and sleep better. It contains antioxidants that help reduce anxiety. Drinking a warm cup of chamomile tea before bed can help calm your mind and prepare your body for rest.

Unlike coffee or black tea, chamomile tea is caffeine-free, so you don’t have to worry about it keeping you awake. 

ALSO READ: 10 foods to avoid before bed for a good night’s sleep

Male fertility is a crucial aspect of reproductive health, yet factors such as stress, poor diet, and environmental toxins can negatively impact sperm quality and overall reproductive function. 

While medical treatments are available, natural remedies, particularly herbs, have long been used to support male fertility by improving sperm count, motility, and hormonal balance. If you’re looking for natural ways to enhance fertility, here are ten powerful herbs that may help.

1. Maca Root

Maca root is widely known for its ability to boost libido and energy levels. Studies suggest it can also improve sperm concentration and motility, making it a popular choice for men looking to enhance their fertility.

2. Ashwagandha

Ashwagandha, also called Indian ginseng, has been used in Ayurvedic medicine for centuries. It helps reduce stress, improve testosterone levels, and enhance sperm quality, making it an excellent herb for male fertility.

3. Ginseng

Korean and American ginseng are known for their adaptogenic properties, which help the body cope with stress—a major factor affecting fertility. Ginseng can also enhance sperm production and improve erectile function.

ALSO READ: 5 male fertility myths you should stop believing

---

Join Our WhatsApp Group

Don’t miss out on any real-time information. Join our WhatsApp group to stay updated.

CLICK HERE TO JOIN

---

4. Tribulus Terrestris

This herb is commonly used to support male reproductive health by increasing testosterone levels and improving sperm motility. Tribulus is also believed to enhance libido and overall sexual performance.

5. Fenugreek

Fenugreek contains compounds that help regulate testosterone and improve sperm quality. It is also known to boost stamina and energy levels, which are essential for reproductive health.

6. Tongkat Ali

A traditional herb used in Southeast Asia, Tongkat Ali is known for its ability to increase testosterone levels, improve sperm concentration, and enhance overall male vitality.

7. Nettle Root

Nettle root is rich in compounds that help regulate hormones, particularly by supporting healthy testosterone levels. It also helps improve prostate health, which plays a vital role in fertility.

EXPLORE: Weight loss can boost sperm count

8. Saw Palmetto

Saw palmetto is well known for supporting prostate health, but it also helps balance hormones and improve sperm production. It is commonly used to manage conditions like low libido and hormonal imbalances.

9. Moringa

Moringa is packed with essential nutrients, antioxidants, and anti-inflammatory compounds that support overall male reproductive health. It has been linked to improved sperm count and motility.

10. Garlic

Garlic is a natural immune booster with powerful antioxidant properties. It helps improve blood circulation, including to the reproductive organs, which can support sperm production and overall fertility.

Herbs have been used for centuries to promote male fertility by supporting hormonal balance, sperm health, and overall reproductive function. While these ten herbs can be beneficial, it’s essential to maintain a healthy lifestyle, eat a balanced diet, and manage stress for the best results.

If you are facing fertility challenges, consult a healthcare professional before starting any herbal supplements to ensure they are safe and suitable for your individual needs.

RECOMMENDED: 7 herbs women can take for fertility boost

Alhamdulillah, we have reached the eighteenth day of the blessed month of Ramadan.

ALSO READ: Ramadan Day 17: Replenish your iman with prayer, dua, hadith

As we fast today, let us be reminded that it is a time of deep reflection, increased devotion, and renewed connection with Allah. The sacrifice of fasting strengthens our faith, purifies our hearts, and draws us closer to His mercy.

Ramadan Day 18 Prayer

“O Allah, grant me sincerity in my worship, steadfastness in my faith, and patience in my trials. Purify my heart, forgive my sins, and accept my fasting as an act of devotion to You. Ameen.”

Ramadan Day 18 Dua of the Day

“Allahumma innaka ‘afuwwun tuhibbul-‘afwa fa’fu ‘anni.” “O Allah, You are Most Forgiving, and You love forgiveness, so forgive me.” (Tirmidhi) This powerful Dua reminds us to seek Allah’s mercy and forgiveness, as He is always ready to pardon those who turn to Him with sincerity.

Ramadan Day 18 Hadith of the Day

The Prophet Muhammad (PBUH) said:

When the month of Ramadan starts, the gates of Jannah are opened, the gates of Hell are closed, and the devils are chained

— (Bukhari & Muslim).

ALSO READ: ₦49m for tuition in Nigeria’s most expensive secondary school

This Hadith serves as a motivation for us to increase our good deeds and take advantage of the immense blessings available in this sacred month.

---

Join Our WhatsApp Group

Don’t miss out on any real-time information. Join our WhatsApp group to stay updated.

CLICK HERE TO JOIN

---

Ramadan Day 18 Quotes

• “And whoever fears Allah – He will make for him a way out and will provide for him from where he does not expect.” (Quran 65:2-3)

• “The best among you are those who have the best manners and character.” – Prophet Muhammad (PBUH)

• “Ramadan is about losing sins, not weight.”

Tahajjud for Day 19

Tahajjud is a powerful night prayer that brings us closer to Allah. On the 19th night, dedicate some time to supplicating for your needs and seeking His blessings.

As we move closer to the last 10 days of Ramadan, let’s strive to increase our worship, strengthen our connection with Allah, and seek His forgiveness. May this blessed month bring us closer to Jannah and fill our hearts with peace. Ameen.

READ MORE: #TinubuIsATerriblePresident, #30DaysRantChallenge – NYSC Member’s viral video sparks hashtags