Do you have difficulty falling asleep or staying asleep? Do you feel tired and exhausted in the morning? If your answer is yes, you may need to review your diet and choose foods that help you improve the quality of your sleep.
Sleep is a vital process for a healthy body and mind. It helps replenish energy and strength, regulate hormones and immunity, improve memory and concentration, and prevent many diseases such as diabetes, obesity and depression.
But not all sleep is equal. There are many factors that affect the quality of sleep, including the environment, routine, stress, medications, and health condition. Among these factors, food plays an important role in determining the ease, depth, and duration of sleep.
There are some foods that contain chemicals or nutrients that stimulate sleep, calm the nervous system, or regulate the sleep cycle. On the other hand, there are some foods that contain substances that stimulate the body, inhibit sleep, or cause disorders in the digestive or respiratory systems.
In this article, we will learn about the most important foods that help us sleep well, and how to include them in our daily meals.
Milk and dairy products
Milk and dairy products are among the most popular foods associated with sleep. Since childhood, we have been accustomed to drinking a cup of warm milk before bed to get a restful sleep. There are scientific reasons that support this habit. Milk and dairy products contain a substance called tryptophan, which is an amino acid that helps increase the production of melatonin, which is the hormone responsible for regulating the sleep-wake cycle. These foods also contain calcium and magnesium, which are minerals that help relax muscles and relieve stress.
Therefore, it is recommended to eat a cup of milk, yogurt, or cheese an hour or two before bed, taking care not to exceed the amount to avoid bloating or acidity.
Turkey and chicken
If you prefer to eat animal protein before bed, turkey and chicken are good options, as they also contain tryptophan, in addition to protein that helps build muscles and strengthen immunity. Turkey and chicken also contain vitamin B6, which is a vitamin that helps convert tryptophan into melatonin in the body.
Therefore, you can eat a snack of turkey or chicken with brown bread or salad before bed, taking care not to add too much fat, spices, or salt.
Cherry and raspberry
Cherries and raspberries are fruits that contain high levels of melatonin, which makes them good foods for sleep. These fruits also contain antioxidants, vitamins and fiber, which are substances that help improve the body’s overall health. A study has shown that drinking cherry juice before bed helps you sleep faster, deeper and longer.
Therefore, you can eat a handful of cherries or berries or drink a cup of their juice before bed, taking care not to add sugar or preservatives.
Almonds and nuts
Almonds and nuts are foods rich in magnesium, a mineral that plays an important role in regulating sleep and relaxation. Almonds and nuts also contain healthy fats, protein and fiber, which help you feel full.
