There are many ways to promote good sleep such as reducing stress, exercising regularly, and changing your diet. In addition to limiting foods that easily cause insomnia, the foods below can also help you sleep better.
Almond packed with nutrients, healthy monounsaturated fats, fiber and antioxidants. Eating almonds regularly contributes to reducing the risk of diseases such as type 2 diabetes and heart disease
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Almonds contain vitamin B and magnesium which can promote better sleep and improve sleep quality. These seeds are also rich in the hormone melatonin, which plays a role in regulating the biological clock, increasing the feeling of sleepiness.
Walnut is rich in nutrients, providing healthy fats, including omega-3 fatty acids and linoleic acid, which help reduce high cholesterol levels. Walnuts are rich in melatonin which contributes to better sleep.
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Dairy products are a good source of calcium and nutrients, dairy products are also rich in tryptophan, these amino acids are necessary for the production of serotonin, which helps the body fall asleep.
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The probiotics found in yogurt also promote good digestion. However, it is better to give preference to the consumption of light products, such as cottage cheese and unsweetened yogurt.
Chrysanthemum teais a popular herbal tea that can provide many health benefits. Chamomile tea is rich in flavones – a group of antioxidants that reduce inflammation. It also contains the antioxidant apigenin, which can bind to certain receptors in the brain promoting sleepiness and reducing insomnia.
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Kiwi Low in calories, high in nutrients such as antioxidants, fiber, vitamin C and carotenoids, beneficial for digestion, reducing inflammation and lowering cholesterol.
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Kiwi can also be one of the good foods to eat before going to bed, as the serotonin contained in this fruit helps regulate sleep cycles. A diet rich in fruits and vegetables like kiwi promotes better sleep.
Fish like salmon, tuna, and mackerel in dinner are also good for insomniacs. They are rich in vitamin D and healthy omega-3 fatty acids, especially EPA and DHA, which help reduce inflammation and promote brain health.
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A few simple suggestions promote good quality sleep:
Eat about two hours before going to bed
Eat light but nutritious meals, combining starchy foods, including beans
Prioritize foods that contain tryptophan, an amino acid that allows the brain to produce serotonin, which is needed to promote sleep. Foods containing tryptophan such as chicken, bananas, cheese…
Avoid stimulants, like coffee or tea, after 4 p.m
Do not eat foods that are too fatty because they are difficult to digest and disrupt the sleep cycle
Avoid drinking alcohol because alcohol relaxes muscles, disrupts sleep, and promotes breathing problems like snoring and sleep apnea.
