These Are The Foods That Will Help You Rest Better: Diet Influences Rest
Our diet is closely linked to the entire functioning of the body and therefore, it can influence our night’s rest, always affecting health. Therefore, we tell you how you can improve rest with the help of food.
The Best Diet To Get A Good Night Sleep
Although what we eat in the hours before going to bed, at dinner and after, has a decisive role on our night rest, it is known that the usual diet, in general, can determine the quality and duration of sleep we have each night.
Thus, there are studies that indicate a better quality of sleep when you adhere to a Mediterranean diet, that is, when fruits, vegetables, cereals, legumes, and fish are included in the usual diet.
7 FOODS THAT HELP YOU SLEEP BETTER
We all know that diet has an important influence on our health, and that eating unhealthy can cause disorders and diseases such as obesity, diabetes, or high blood pressure.
In addition, our diet must be varied to obtain all the necessary nutrients to cover all the functions of the body, including sleep. In this article, we present a series of foods that you can include in your diet to sleep better.
What Components Of Food Help Us Sleep?
You’ve probably heard of tryptophan, serotonin, and melatonin at one point, but you may not be clear about what role they play in sleep. Next, we explain what these substances are and why they are necessary to sleep well.
The Tryptophan is an essential amino acid; that is, our body cannot manufacture it and, therefore, we can only obtain it from food. Among other functions, tryptophan allows our body to obtain serotonin, commonly known as “the hormone of happiness.” The serotonin, in addition to modulating mood, regulates functions such as appetite, digestion, behavior, or sleep. In addition, part of this serotonin is transformed into melatonin, which is a hormone that also promotes sleep.
With this in mind, it’s no wonder that many of the sleep-aid foods are high in tryptophan, serotonin, and melatonin.
However, as we will see below, there are other components of food that can improve the quality of our sleep, such as carbohydrates, vitamin D, magnesium, or omega 3 fatty acids.
Foods That Facilitate Sleep
The following foods can help you get better quality sleep:
Nuts.
The almonds and walnuts are rich in melatonin, so they can promote a good night’s rest.
Milk.
Dairy products can help you sleep because of their high tryptophan content. Also, having a glass of warm milk before bed is a relaxing habit that makes it easier to rest.
Birds.
The meat of turkey and the chicken are also excellent sources of devices tryptophan.
Fruit.
The bananas may help you sleep because they are rich in tryptophan, melatonin, and magnesium. Another recommended fruit is the kiwi, due to its serotonin content. In fact, there is a study in which it was observed that taking two kiwis a day one hour before going to sleep for a month improved the conciliation and the duration of sleep.
Cereals.
Cereals can make it easier for you to sleep. On the one hand, they are an excellent source of carbohydrates, which help increase the amount of tryptophan available to be converted into serotonin (tryptophan obtained from other foods).
And, on the other hand, some cereals such as oats, rice, and corn are natural sources of melatonin. However, it is preferable that you consume whole grains since they contain more fiber and vitamins than refined forms.
Blue Fish.
Tuna and salmon have a high content of omega 3 fatty acids and Vitamin D. The combination of both nutrients can help better sleep, as they seem to have an important role in regulating the concentration of serotonin.
Infusions.
An infusion of chamomile, linden, valerian, lemon balm, or passionflower one hour before going to sleep is a good option to create a relaxing routine, but try to drink fewer fluids during dinner so you don’t have to get up at night and break your cycle of a dream.
We have talked about the foods that can help you have a better rest. However, it is also important that you avoid those that can make it difficult to sleep. Therefore, it is advisable that, as far as possible, you do not consume alcohol or products with caffeine (coffee, tea, cola drinks …).
Also, avoid large dinners or, at least, make sure that 2-3 hours pass from when you have finished eating until it is time to go to sleep.
And do not forget also that there are certain foods that are not recommended to take before going to bed such as spices or spicy, certain legumes, and stimulants such as coffee and tea.
The 9 Best Foods To Eat Before Going To Periods Of Sleep
Eating healthy foods before bed can help improve the quality of your sleep. Although they do not act alone against insomnia, their functional compounds promote rest.
Knowing how to choose foods to eat before going to sleep can contribute to a good night’s sleep. Although there are no magic ingredients to combat sleep disorders, a good diet serves as an aid to rest better. What options are recommended?
1. Turkey
Due to its significant contribution of proteins, selenium, zinc, and riboflavin, it is a food that helps control important processes in the body, such as appetite, muscle health, and sleep. In addition, its amount of protein seems to help avoid interruptions during the night, as detailed in a study published in Advances in Nutrition.
2. Fatty fish
Fatty fish is characterized by its significant supply of omega 3 fatty acid and vitamin D. Option such as salmon, tuna, trout, and mackerel can be included at dinner to promote quality sleep. The reason? This, in turn, is essential for a good night’s sleep.
3. Rice
The consumption of rice, due to its carbohydrate content, is controversial at dinner time. It is even believed that it promotes restful sleep. In research published in the journal Plops One, participants who ate rice reported better sleep than those who chose other carbohydrates such as bread or noodles.
4. Dairy products
Both milk, cottage cheese, and yogurt provide tryptophan, an amino acid that is related to a better quality of sleep. Its adequate assimilation contributes to the optimal production of melatonin, that is, the sleep hormone.
5. Oats
Including a small amount of oatmeal with dinner is a good option for sleep problems.
6. Bananas
These properties, in general, have been linked to a more restful sleep. Despite this, it is recommended to consume a small portion of the fruit or a tea of its peel, one hour before sleeping.
7. Tart cherry juice
A 240 ml serving contains up to 17% of the potassium required by a woman each day and 13% of that required by men. It is also a source of anthocyanins, flavonoids, and other active compounds.
