Foods that help you fall asleep.
Sleep is a recovery phase where the body sheds the fatigue of the day. It's a time when muscles are repaired, the brain is recharged, and many other benefits, still shrouded in mystery, emerge. Studies show that insufficient sleep is a major reason to turn to high-calorie foods. As we consume high-calorie foods, sleep quality decreases, healthy sleep cycles are disrupted, and our overall health is negatively affected. A study supports all of this: there is a strong correlation between diet and sleep patterns.
1 glass of warm milk
Mothers always know what they're doing, and their methods never fail. A glass of warm milk before bed helps you sleep better. Besides its soothing warmth on cold winter days, its main effect comes from the tryptophan amino acid it contains.
It's worth mentioning tryptophan, an amino acid closely associated with better sleep. It also has chemical links to serotonin, an amino acid that helps improve mood. Cheeses like Parmesan and Cheddar, and eggs, are some foods that contain tryptophan. By adding these foods to our daily diet, we can enjoy a restful night's sleep.
Banana
Bananas are a food rich not only in the amino acid tryptophan but also in potassium. Besides its positive health effects, potassium also has natural muscle relaxant properties. According to one study, potassium levels in the body play an important role in the process of falling asleep and the quality of sleep. Bananas are also a good source of magnesium. Increasing magnesium intake in our daily diet is quite helpful in treating insomnia and other sleep-related problems.
Foods rich in magnesium include:
• Spinach, cabbage, broccoli, and dark green vegetables
• Skimmed milk
• Cereals, oatmeal, and bran flakes
• Sesame, almonds and walnuts
Melatonin
Melatonin is a hormone produced in our bodies. It is responsible for regulating a person's 'circadian' rhythm, or sleep-wake cycle. Therefore, it plays a significant role in resolving sleep problems. Foods that naturally contain melatonin include:
• Pistachio
· Grape
· Tomatoes
· Egg
· Fish
Small changes to our daily diet can help us achieve healthier sleep. Improving our sleep quality will positively impact both our productivity and overall health.