Sleeping well is the product of a series of factors that come into play to help us promote the production of melatonin and thus a good rest. Having a suitable room to rest, perform physical activity, keep stress at bay, and eat correctly are some measures we must carry out if we want restful sleep. That is why FastlyHealwe gives you some foods to sleep well to help you rest better and maintain adequate energy levels.
Why am I not sleeping well?
The answer to this question is not so easy to give, and it is that poor rest can be due to various factors. Sleep disorders such as apnea, sleepwalking, or restless legs syndrome can seriously hinder rest, but also other everyday habits such as sleeping with the television or mobile on, dining too heavy, not having a suitable room to sleep, being Too nervous or stressed and eating an improper diet can significantly influence the quality of our sleep.
Food to sleep well will help you sleep better; however, in the case of insomnia or significant sleep disorders, it will be necessary to seek the help of a professional. If you feel tired all day, in our article I feel exhausted: causes and solutions, we present some reasons why your energy is probably not at adequate levels.
How does our diet influence rest?
Certain foods help us sleep better; this is because they activate the production of neurotransmitter substances such as melatonin, synthesized from serotonin. In other cases, certain ingredients have an element in their composition, such as the amino acid tryptophan, which favors the synthesis of serotonin and melanin.
With magnesium, something different happens; it is a muscle relaxant that contributes to us falling into the arms of Morpheus more quickly. That is why all the foods that have these compounds will help us to fall asleep more rapidly and effectively.
Whole wheat bread
Lightly toasted with a bit of honey, whole wheat bread belongs to the group of carbohydrates, so it facilitates the transport of tryptophan to the brain, which favors the production of serotonin and thus the correct rest.
A couple of slices of this bread for dinner can help you sleep better.
Flax or linseed seeds
These seeds, which offer a plentiful supply of fiber, ideal for improving intestinal transit, are also among the foods to sleep well, so if they are added to our cereal plate, to a salad, soup, or vegetable cream during dinner, they will help relax due to its omega-three fatty acids, facilitating our rest.
Almonds are a great source of fatty acids, fiber, and very nutritious Food. But it is due to their magnesium content that these nuts help us relax all the muscles, making it easier for us to feel less stressed and more willing to sleep.
Chicken, turkey, or fish
Chicken, turkey, or fish are not only lean and fat-free proteins that will help us to be satiated during dinner without adding too many calories, but they are also among the best foods to sleep well. This is because they contain tryptophan, which will help synthesize serotonin and melanin better, allowing us to fall asleep effectively.
In the case of fish, if it is from the blue group, such as salmon, tuna, or sardines, the effect will be much more effective due to its content of essential fatty acids.
Eggs are an excellent option for dinner because of their high protein content and low fat when we choose preparations such as boiled, poached, or scrambled eggs with very little oil. In addition to satiating us, this Food also contains tryptophan, so it will be beneficial to help us sleep better.
We all know the effects of bananas on combat cramps, which has helped it be known as the fruit of athletes due to its good potassium content, which is essential for healthy muscles and bones. But in addition, this fruit also provides good doses of magnesium, helping to relax our entire body and promoting a good rest.
And of course, among the foods to sleep well, chamomile tea can never be absent; an excellent natural relaxant that improves digestion, reduces stomach aches and pains, and reduces nervousness, helping to feel much more relaxed and ready to rest as it should.
When we have insomnia, we often opt for a glass of warm milk, a classic that is also among grandmother’s remedies. Today it is known that milk contains tryptophan, so if we also add a little honey to a glass of this drink, our next recommended Food, we will be able to sleep like real babies.
Of course, it is best to opt for a skim product to avoid excess fat. And if your stomach does not tolerate this Food, then just choose the lactose-free presentation to take advantage of its benefits.
Honey is an excellent ingredient to help us maintain a healthy immune system. Still, recent studies found that one of the properties of honey is to decrease the production of orexin, a stimulating neuropeptide hormone that helps us stay alert.
If we add it to our list of foods to sleep well, we will be much calmer when bedtime approaches, making it possible for us to rest much better.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.