Foods that help you sleep: from legumes to fish

Sleep begins at the table, with a choice of low-fat foods and plenty of quality protein. The evening meal should provide no more than thirty percent of your daily calories.

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foods to sleep better

A light dinner (without skipping the evening meal), which is about 30 percent of the daily calories; few or none of the drinks containing nervous substances, such as coffee, tea, chocolate. And don't get under the covers right after eating. These are the essential prerequisites for a dinner that, thanks to the choice of foods, helps to sleep.

FOODS THAT PROMOTE SLEEP

Food can help you sleep. And if you choose the right foods, especially in the evening during dinner, you can have more regular and deep sleep. In general, it's best to avoid foods that are difficult to digest in the evening. digest and opt for a protein-based diet, without giving up good hydration: water helps carry oxygen to the cells.

ALSO READ: How to sleep well and not waste sleep: first turn off electronic devices

FOODS FOR BETTER SLEEP

But let's see, in detail, What are the foods that help you sleep better?.

  • LEGUMES AND FISH

Given that the evening meal should be light, providing no more than thirty percent of the daily calories and avoiding fatty foods that need more time to be digested, the ideal is to focus, to help sleep with food, on legumes and fishBoth contain high-quality proteins and are free of saturated fat. Another thing to avoid in the evening is spicy food, as it promotes reflux, which disrupts sleep.

  • VEGETABLES AND FRUIT

A plate of seasonal vegetables certainly helps you sleep: they're rich in minerals, including magnesium and potassium, which relax the nervous system. The same goes for seasonal fruit, with two recommendations. Bananas, which are also rich in magnesium and potassium, can be eaten year-round. And cherries are among the most beneficial fruits, as they contain melatonin. Remember that certain herbs, from basil to oregano, are also rich in tryptophan, which improves sleep quality.

  • CHAMOMILE INFUSION

We couldn't fail to mention chamomile, with its calming effect and perfect for promoting sleep. An ancient yet timeless remedy, chamomile is also rich in tryptophan. Alternatives to chamomile include hot herbal teas made with hawthorn, mallow, and lemon balm. Or even a glass of plant-based milk.

ALSO READ: Plant-based proteins: the 10 foods that contain the most

  • WALNUTS AND ALMONDS

Both walnuts and almonds are rich in magnesium, vitamins, Omega 3, and other important nutrients that can protect our heart health and help us sleep better. In particular, both walnuts and almonds contain a good amount of magnesium, an important mineral that aids memory, helps us maintain concentration, and prevents muscle cramps during exercise. Research from the University of Texas also showed that walnut consumption can raise melatonin levels and therefore improve sleep quality.

  • DAIRY PRODUCTS

Several studies have shown that a calcium deficiency can cause sleep disturbances: so make sure your diet always includes the right amount of milk, yogurt, and cheese.

  • OATS

A natural source of melatonin, oats also contain calcium and magnesium, making them an important food for promoting restful sleep.

  • FLAX SEEDS

Flaxseeds can increase serotonin levels and, thanks to the presence of magnesium and Omega-3, reduce some of the main causes of insomnia.

WHAT FOODS CAUSE INSOMNIA?

While there are foods that help you sleep, and sleep well, there are also those that cause insomnia. At the top of this list are preserved foods, cold cuts and cheeses, especially if aged. The root of the problem, in the case of these foods, is always the same: the saltIt slows down the digestive process, creates fluid retention, prevents relaxation, and negatively interferes with the chemical mechanisms that lead to sleep. Fried foods also don't help you fall asleep, as do desserts containing cream. Better to have a simple homemade ice cream.

DOES ALCOHOL HELP YOU SLEEP?

Alcohol only apparently helps you sleep. At first, immediately after drinking, you feel drowsy, but after three or four hours, thealcohol It begins to disrupt sleep and leads to very early morning awakenings. This is why drinking alcohol before bed is discouraged.

HOW TO MAKE ONE SLEEPY?

Herbal teas, on the other hand, can help with sleep. These five are the most suitable: chamomile, mallow, passionflower, linden, and lemon balm. They should be taken slowly, just before bed, very warm: they have a greater effect.

WHAT FOODS CONTAIN MELATONIN?

Another substance found in foods that helps you sleep is melatonin. It's no coincidence that it's used on long plane trips to mitigate jet lag. Melatonin is abundant in plant-based foods: corn, oats, and almondsThen there are cocoa, ginger, bananas, pineapple, nights. And first of all the cherries.

WHICH FRUITS HELP YOU SLEEP?

There are four fruits, in particular, that help you fall asleep: bananas, apples, peaches, and apricots. banana It is rich in magnesium and potassium, two minerals that relax the muscles and therefore cause a drowsy effect. apple It's easily digestible, diuretic, and relaxing. Apricots contain potassium, bromine, and vitamin B: all substances useful for promoting sleep. Peaches are very similar to apricots in these characteristics and also have a diuretic effect on the body.
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