Posted26 mars 2023, 10:00
HealthTo Sleep Better, Eat These Foods
Deep, restorative sleep is important for overall well-being. The right diet can help you sleep better.
We turn off the television and the mobile phone and leave room for meditation and reading. Good sleep hygiene can contribute to a restful night’s rest. But what you eat or drink can also have an impact. And it doesn’t have to be honey milk: Researchers have found that other foods can also ensure good sleep.
Melatonin for the circadian cycle
The hormone melatonin plays a decisive role in this. It is a neurotransmitter that regulates the day-night rhythm. In the evening, the level of melatonin increases automatically. And this is where it is possible to bring a boost to his body. Indeed, for the latter to be able to produce melatonin, it needs tryptophan, an essential amino acid, as well as vitamin B3, magnesium and vitamin B6. The following foods can therefore help you fall asleep better and wake up more rested in the morning.
Easy to digest, bananas are also rich in potassium, magnesium and tryptophan. They contribute to muscle relaxation and good sleep. Green vegetables like spinach, chard and peas are also a good source of magnesium.
The idea that eggs are bad for you is long gone. We now know that this protein source contributes not only to weight loss, but also to a better quality of sleep, in particular due to its tryptophan content.
Cherries are not spontaneously associated with good sleep. And yet, they contain melatonin and can thus contribute to the body’s sleep-wake rhythm. When it’s not cherry season, cherry juice can be a good alternative.
Whole foods and legumes
Complex carbohydrates in whole foods are a source of magnesium. They provide lasting satiety, which allows you to sleep well. Legumes such as lentils and chickpeas are also rich in tryptophan and vitamin B6, which promote sleep.
Oleaginous dried fruits
Oily dried fruits are not only a good source of protein and a good snack, but also a good ally in the quest for sleep. Due to their melatonin content, pistachios and walnuts are particularly recommended. No need to consume large quantities.
The good old glass of milk with honey remains a safe bet. Indeed, dairy products also contain tryptophan and can thus promote sleep. Beware, however, of cheese! A fondue can weigh heavily on the stomach and therefore have the opposite effect.
Meal time is decisive
The quality of sleep does not only depend on what you eat, but also on how and when you eat your meals. Yes, one will feel tired immediately after ingesting a huge amount of food, but this will not contribute to a deep and restful sleep, because the body will be overwhelmed with digestion.
It is best to consume food in small quantities, starting in the morning. Eating a protein-rich breakfast stabilizes blood sugar levels and promotes melatonin production later in the day, which helps ensure good sleep. The last meal of the day should ideally be taken about two to three hours before bedtime.
If you still feel peckish before going to sleep, you should eat something, because going to bed hungry does not make it easier to fall asleep. In this case, it is advisable to consume a handful of nuts, a small bowl of yogurt or a banana.