Sunday, September 26

What to eat to fall asleep and sleep better?


What to eat to fall asleep and sleep better?

Tart cherries are a natural source of melatonin.

Foto:
Andrew Wilson / Pixabay

The choice of our foods can also affect our sleep. Some foods and drinks can make it difficult to fall asleep and lower its quality, while others promote sleep and help you sleep better.

Foods that help you fall asleep and sleep better

1. Tart cherries

Tart cherries or tart cherry juice contain a large amount of melatonin, the hormone that promotes sleep. Drinking tart cherry juice has been found to reduce the severity of insomnia and help people fall asleep faster.

In some trials, tart cherry juice has been shown to be more effective in reducing insomnia than other natural products used to treat insomnia such as valerian.

2. Turkey

Turkey ham
Photo: Shutterstock

Turkey is a source of protein and contains tryptophan, an amino acid that helps produce serotonin and melatonin, which help regulate sleep cycles.

Proteins high in tryptophan require the help of carbohydrates to affect serotonin levels. So adding a slice of whole wheat bread together can be a good late-night snack to satiate your appetite and help you sleep.

3. Bananas

bananas
Photo: Shutterstock

To fall asleep and stay asleep, your body and brain need to relax. Bananas contain nutrients that together promote sleep, relax your body and brain: magnesium, tryptophan, vitamin B6, carbohydrates and potassium. Each of these components works to reduce insomnia and sleep better.

Magnesium, for example, increases GABA, a neurotransmitter that helps reduce anxiety, which promotes relaxation and sleep, explains Psychology Today.

4. Milk

milk
Photo: Delphine Hourlay and Pexels

Warm milk before bed is not only comforting, it can actually help you sleep. It contains four compounds that promote sleep: tryptophan, calcium, vitamin D and melatonin.

5. Eggs

eggs
Foto: Doan Trang / Pexels

Eggs and fish are foods of animal origin that are high in melatonin. And eating them can increase the concentration of melatonin in human serum.

A review published in the journal Nutrients melatonin has many bioactivities, such as antioxidant, anti-inflammatory, enhancing immunity and improving the circadian cycle, which is why the consumption of foods rich in melatonin not only could it improve insomnia, but it would also provide other health benefits.

6. Almonds

Almonds
Foto: Kafeel Ahmed/Pexels

Almonds can help you relax, fall asleep, and sleep better. According to Medical News Today, almonds contain high doses of melatonin, a hormone that helps regulate the sleep-wake cycle. They also contain magnesium and calcium, both minerals contribute to muscle relaxation and sleep.

7. Kiwi

Foto: Ulrike Leone/Pixabay

Eating two kiwis an hour or two before bed can help people fall asleep faster and wake up less often. Sleep.org notes that while the exact reason for this relationship is not yet clear, kiwis can promote sleep through their high concentrations of antioxidants and folate.

8. Tea orange blossom

Photo :uurdeeere

Orange blossom tea (Citrus sinensis) has sedative effects – it reduces movement and promotes sleep – thanks to its active compound called hesperidin, a substance that accumulates throughout the day in our body, so that at night we have such levels that it makes us sleepy, according to chemists from the National Autonomous University of Mexico (UNAM); They also point out that the hesperidin in orange blossom is light, does not produce addiction, or changes the next day.

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