Do you wake up tired every morning? These 10 foods could help you improve the quality of your rest naturally.
The relationship between food and sleep has been the subject of numerous studies showing that certain foods can influence our ability to fall asleep and improve its quality. The bioactive components of some foods, such as tryptophan, melatonin, magnesium and certain antioxidants, act on the nervous system, regulating processes that are essential for sleep. Here is a list of the foods most supported by science to improve sleep.
1. Almonds and walnuts
Almonds and walnuts are natural sources of magnesium, an essential mineral for the nervous system. Studies have shown that magnesium helps reduce cortisol, a stress hormone that can disrupt sleep. Another point in favor of their consumption is that they contain melatonin, a hormone that regulates the sleep-wake cycle, promoting a feeling of sleepiness before going to sleep.
2. Bananas
Bananas contain tryptophan, an amino acid precursor of serotonin, a neurotransmitter that promotes a feeling of well-being, relaxation and calm. They are also rich in magnesium and potassium, minerals that contribute to relax the musculature, indirectly facilitating the conciliation of sleep.
3. Cherries
Cherries, also known as sour cherries, are among the few natural sources of melatonin, the natural sleep regulator. Studies have shown that consuming tart cherries or their juice increases the duration and quality of sleep. It is recommended to consume these cherries in the hours before bedtime to take advantage of their benefits.
4. Oats
Oatmeal, commonly recommended at breakfast, is also beneficial at night. It is rich in complex carbohydrates, which increase the bioavailability of tryptophan in the brain. In addition, it contains small amounts of melatonin, so consuming a small portion before bedtime may be beneficial.
5. Oily fish
Salmon, tuna and other fatty fish contain high levels of omega-3 fatty acids and vitamin D. These nutrients, according to a study published in the Journal of Clinical Sleep Medicine in 2014, help improve serotonin production. In addition, omega-3s contribute to better melatonin regulation, resulting in more restful sleep.
6. Hot milk
Since ancient times, warm or hot milk has been used as a remedy to induce sleep. This food contains tryptophan and, when consumed warm, increases body temperature, which contributes to a feeling of drowsiness. Although some studies suggest that its effect is partly psychological, it has also been observed to increase serotonin levels in the brain.
7. Chamomile infusion
Chamomile has been studied for its calming effects. It contains apigenin, an antioxidant that binds to certain brain receptors, inducing drowsiness and reducing insomnia. A cup of chamomile tea before bedtime can help relax and calm the nervous system.
8. Kiwis
Kiwifruit has caught the attention of researchers for its high concentration of antioxidants, serotonin and vitamins that improve sleep. A study from Taipei Medical University found that consuming two kiwifruit one hour before bedtime for four weeks improved sleep onset time and sleep quality.
9. Pumpkin seeds
Pumpkin seeds are a rich source of magnesium and tryptophan. The combination of these two nutrients contributes to increased melatonin production in the brain, promoting a more restful sleep. A handful of pumpkin seeds at night can be an excellent choice for those looking to improve their rest.
10. White rice
White rice, although not usually considered a very healthy food due to its high glycemic index, can promote sleep when consumed in moderation. This effect is due to its ability to increase tryptophan and melatonin levels. A study in the American Journal of Clinical Nutrition showed that consuming white rice at least one hour before bedtime can significantly improve sleep onset.
In other words:
A balanced diet rich in foods that promote sleep can be an effective supplement for those who want to improve their rest. Including some of these foods at dinner or as a snack before bedtime can help regulate sleep cycles naturally. There are several reasons that can cause sleep disorders such as stress, menopause, health problems, etc. Therefore, in addition to maintaining a healthy lifestyle, with a regular routine and avoiding excessive consumption of caffeine and other stimulants, do not hesitate to see a specialist if problems persist.
