Insomnia? Nature has the solution: fruits that guarantee you peaceful nights!
Insomnia is an increasingly common problem, affecting many people's quality of life. But did you know that food can be a great ally in the quest for more restful nights? Some fruits, in particular, have properties that help relax the body and mind, promoting deeper and more restful sleep. Check them out!
Why do some fruits help you sleep?
Many fruits are rich in nutrients such as tryptophan, magnesium and potassium, which play an important role in regulating sleep. Tryptophan is an amino acid that is a precursor to serotonin, the neurotransmitter that promotes feelings of well-being and relaxation, and melatonin, the hormone responsible for regulating the sleep cycle. Magnesium helps to relax muscles and nerves, while potassium contributes to the balance of body fluids and the regulation of blood pressure.
Which fruits are the best allies for sleep?
- Passion fruit: A classic for those looking to relax. Rich in B vitamins, passion fruit has a calming effect, helping to combat anxiety and insomnia.
- Banana: A source of tryptophan, magnesium and potassium, bananas are a great choice for a snack before bed.
- Cherry: Cherries are rich in melatonin, the sleep hormone. Eating cherries before bed can help regulate the circadian cycle and make it easier to fall asleep.
- Kiwi: As well as being rich in antioxidants, kiwi fruit contains serotonin and vitamin C, which help strengthen the immune system and promote relaxation.
- Grape: Grapes are rich in antioxidants and have calming properties.
- Goji berry: This small fruit is rich in tryptophan and melatonin, making it a great option for those looking for a more restful sleep.
- Tomato: Although not as well known for its calming properties, tomatoes contain vitamin C and antioxidants, which help to reduce stress and promote relaxation.
How can you include fruit in your routine for better sleep?
- Eat fresh fruit: Choose fresh, seasonal fruit, as it contains more nutrients.
- Have a light snack before bed: A light snack with fruit can help regulate blood sugar levels and promote a feeling of satiety, preventing hunger from getting in the way of sleep.
- Prepare a fruit tea: A fruit tea such as passion fruit or chamomile can be a great way to relax before bed.
- Vary the fruit: Include different types of fruit in your diet to ensure a varied supply of nutrients.
Important:
- Moderation: Although fruit is good for your health, excessive consumption of sugary fruit can cause insulin spikes and make it difficult to sleep.
- Healthy habits: In addition to diet, other habits are important for good sleep, such as exercising regularly, avoiding caffeine and alcohol before bed, creating a relaxing routine before going to bed and ensuring a quiet, dark environment in which to sleep.
