Sleep disturbances can seriously undermine physical and psychological health. If you have trouble sleeping, don’t immediately reach for sleeping pills. Adjusting your diet can be a natural way to combat insomnia.
10 healthy foods that will help you achieve healthy sleep:
Bananas. Their rich composition includes potassium and magnesium, which effectively relax muscles. Especially valuable in these fruits is tryptophan, a substance that stimulates the production of two important neurotransmitters: serotonin and melatonin.
Serotonin plays a key role in maintaining a positive mood and relieving stress. Melatonin, known as the “sleep hormone”, regulates sleep-wake cycles and also has antioxidant properties. It is important to note that the body does not synthesize melatonin on its own - we only get it from food.
For maximum effect, it is recommended to consume bananas at least an hour before going to bed.
Boiled eggs. Their main advantage is their high protein content, which has a beneficial effect on the quality of rest. They are also effective in combating acid reflux, which causes heartburn, a common cause of nighttime discomfort and insomnia.
Almond. Not only is this nut rich in protein, but it also contains significant amounts of magnesium, a mineral known to improve sleep quality and promote muscle relaxation.
For those looking for a natural remedy for sleep problems, a small serving of almonds can be a great solution. Just eat a handful of nuts or spread some almond butter on your bread before bed. However, it is important to remember moderation - almonds are high in calories due to their high fat content.
Fish, especially salmon, is a valuable source of vitamin B6, a key element in the synthesis of melatonin, our natural sleep aid. Interestingly, this same vitamin is also found in abundance in peas, offering a vegetarian alternative.
The good old remedy for insomnia - a glass of warm milk - does not lose its relevance. The secret of its effectiveness lies in its rich composition: calcium and tryptophan in milk promote the production of melatonin, helping the body tune in to sleep. To enhance the effect, you can add a teaspoon of honey.
It is important to note that the calcium needed for healthy sleep is not only found in dairy products. Green leafy vegetables such as cabbage are also rich in this element. Regularly consuming foods containing calcium can help prevent deficiency, which often leads to sleep disturbances.
Cherries are one of the rare natural sources of melatonin. Just a few berries can be your ticket to the kingdom of Morpheus.
Oatmeal is another ally in the fight against insomnia. Rich in calcium, magnesium, phosphorus, silicon and potassium, it creates ideal conditions for restful sleep. However, be careful with sweet additives - too much sugar can disrupt your rest.
Honey, unlike regular sugar, may be beneficial for sleep. It slightly increases insulin levels, which helps tryptophan, also found in honey, penetrate better into the brain. But remember about moderation: one spoon of natural honey before bed is enough, preferably on an empty stomach.
Grapes are also part of the exclusive club of fruits that contain melatonin. This is what explains the slight calming effect of wine on the nervous system. However, for healthy sleep it is better to give preference to fresh berries.
Foods that interfere with healthy sleep
Fatty food. Hamburgers and fries can make you drowsy by limiting the amount of oxygen available to your brain. However, this feeling is deceptive. Research shows that people who eat fatty foods sleep worse than those who eat a healthy diet. If you still decide to treat yourself to a fatty dish, do it no later than 3 hours before bedtime.
Avoid before bed: pork, cheese, chocolate, eggplant, tomatoes and potatoes. They contain tyramine, an amino acid that is converted in the body into norepinephrine, which stimulates brain activity.
Limit your intake of caffeine-containing products, especially in the afternoon. Remember that caffeine is found not only in coffee, but also in chocolate, black tea and some chewing gums.
Healthy sleep is the key to your good health! Take care of yourself by including these foods in your diet and enjoy sound, restorative sleep.
Resource: blog.liebherr.com
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