5 foods to help you sleep better
It seems that the farther the technical progress goes, the worse we sleep. Nearly half of adults worldwide experience temporary sleep disturbances, and 22% (according to NSF) regularly seek medical attention because of insomnia. To solve the problem without medication, try revising your diet.
- Protein-rich foods. Turkey, chicken, cottage cheese, homemade cheese, eggs and milk will help you relax and fall asleep. Tryptophan - the amino acid that they contain, promotes the secretion of serotonin and melatonin. And these hormones are involved in the regulation of circadian rhythms - the body’s internal biological clock. If during the day you eat foods rich in animal protein (and choose vegetables as a side dish), then by the evening your body will develop enough melatonin for a calm and deep sleep.
- Whole grains. Do not give up cereal cookies or crisp bread with bran. Elements found in cereals help process tryptophan into melatonin and serotonin. If you have difficulty falling asleep, eat pasta with vegetables, brown rice, or baked potatoes and pumpkin for dinner. Complex carbohydrates are also an excellent source of B vitamins, which also have a beneficial effect on sleep quality.
- Cherry. These berries themselves are rich in melatonin, the “sleep hormone”. And besides, they stimulate our body to additional secretion of its own melatonin. Eat cherries before bedtime or drink a glass of cherry juice, and keep in mind: the darker the berries, the more nutrients they have.
- Nuts and seeds (as well as oil made from them) contain not only tryptophan, but also magnesium, which has a calming effect on the body. For a calmer sleep, eat some seeds or nuts. But limit yourself to a serving of 30 g - a larger amount can cause digestive problems.
- Warm drinks. Herbal tea (for example, with mint and chamomile), a glass of warm water with lemon juice or warmed milk will help you relax and tune in to rest. But alcohol is not worth drinking at night. After a couple of glasses of wine, you really will fall asleep quite quickly, but as soon as the alcohol begins to be absorbed by the body, sleep will become intermittent and shallow. You may not notice this at night, but in the morning you wake up broken.
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