You’ve probably heard that eating before bed is bad for your health and your figure. But there are some healthy food for sleep, that help fall asleep faster and better rest. They should not be eaten right before bed, otherwise the body will digest food instead of resting. However, add them to your dinner, and insomnia will stop worrying you.
It’s not just about children’s associations, although psychologists say they also play a role, but also about the beneficial properties of the product itself. Warm milk (like others milk products) contain high levels of calcium. This trace mineral helps the amino acid tryptophan to be absorbed and also promotes the production of melatonin, “Sleep hormone”. In addition, calcium relieves muscle pain.
This remedy is on all lists for insomnia. And for a reason: chamomile is known for its sedative properties. A cup of warm chamomile tea or tea raises glycine levels, which soothes the nerves and gently relieves muscle pain and tension.
Of course, you cannot eat fruit after 14:00. But bananas are a special case. Firstly, they are better than all other fruits to satisfy the appetite. Secondly, bananas contain potassium and magnesium, which help in muscle recovery. Third, the beneficial nutrients in bananas stabilize serotonin and melatonin levels, allowing the brain to relax and tune in to sleep.
Salmon and tuna
Fatty marine fish, especially salmon and tuna, are rich in vitamin B6, which promotes the production of melatonin and serotonin. Plus, fish is the best option for dinner. It is rich in protein, which helps the muscle repair itself during sleep.
Cherries and cherry juice (no sugar or additives)
A glass of cherry juice before bed, like a glass of warm milk, helps the body to tune in to sleep, according to research from the Universities of Rochester and Pennsylvania. The fact is that cherries contain compounds that increase the level of melatonin in the body.
Scientists agree that a glass of warm milk with honey can help you sleep. We have already figured out milk, but how is honey useful for improving sleep? The point is in the natural sugar contained in this product. Honey raises insulin levels and makes tryptophan more likely to interact with the brain. A teaspoon of honey with warm milk or chamomile tea before going to bed will intensify faster: the soothing effect of the drink will quickly manifest.
Almonds are rich not only in healthy fatty acids, but also in magnesium. This trace mineral helps you fall asleep faster and better. In addition, almonds are very nutritious and are better eaten at night than chocolate or cookies.
Walnuts are one of the best sources of tryptophan, an amino acid that promotes the production of serotonin and melatonin. Thanks to the latter, the quality of sleep is improved. These hormones are responsible for our circadian rhythms and a sense of timing. If their level is normal, we fall asleep on time and have a good rest during sleep.
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