They say it is not worth eating at night. But, sometimes, it is necessary.
Why does insomnia appear? What foods will help you fall asleep?
Tormented by insomnia? Do not rush to drink sleeping pills. Very often, you can solve the problem just by adjusting your diet. A healthy night’s sleep is necessary not only for relaxation but also for the “reset” of all body functions. Without it, our concentration worsens, immunity drops, and all internal systems of the body suffer.
What can cause insomnia?
Unfortunately, lack of sleep is not always a conscious choice in favor of work or entertainment. Very often, insomnia gets in the way of a healthy night’s rest. It can occur due to:
- time zone changes.
What to do in such a situation? First of all, do not rush to take pills. Of course, a light sedative with natural ingredients can help to relax. But if we are talking about more serious drugs, it is better to postpone them as a last resort. And on the doctor’s recommendation.
How does nutrition affect sleep?
Starting with, proper nutrition already has a positive effect on sleep. Not so long ago, scientists conducted an experiment in which 13 men and 13 women spent five nights in a sleep laboratory. They went to bed at 22:00 and got up at 7:00.
During the first four days, the participants followed a strict diet. In their diet, there were nuts, vegetables, and cereals, and there were practically no fatty and sweet dishes. But the fifth day was “free”: the test group could eat any food and not limit themselves in any way. They ate chocolate, fast food, and greasy food.
What did the scientists find out? When the participants ate right, they got better sleep and started the day with renewed vigor. However, on the last day, the picture was different — everyone woke up broken, sleep was often interrupted, and superficial, and the time to fall asleep increased significantly.
So, a healthy diet, in general, has a positive effect not only on falling asleep but also on the quality of sleep.
What foods help you fall asleep?
If we are talking about “emergency assistance”, there are also several useful products.
Bananas. They contain a lot of potassium and magnesium, which relax the muscles. Moreover, they are rich in tryptophan, a substance that stimulates melatonin production (sleep hormone).
Almonds. It can also help in this situation. It also promotes melatonin production and contains a lot of magnesium – its deficiency is often observed in insomnia.
Redfish and peas. They are rich in vitamin B6. It is necessary for the synthesis of melatonin in the body.
Milk. And, of course, the “grandmother’s” recipe — a glass of warm milk. It contains calcium and the amino acid tryptophan, which is necessary for the production of melatonin. In addition to the drink, you can use milk for oatmeal porridge. One portion of it contains calcium, magnesium, phosphorus, silicon, and potassium – substances that promote good sleep. Just don’t overdo it with sweet additives. A large amount of sugar can negatively affect sleep.
The lack of magnesium in products is easy to make up for with ionic magnesium chloride, with a daily intake of 320 mg for women and 420 mg for men. You get a deep healthy sleep and a decrease in body weight during sleep.
The main thing to remember is to avoid fatty foods, fast food, and caffeine before going to bed. Of course, it may seem that after a hearty dinner with a hamburger, you fall asleep better. But studies show that such foods limit the oxygen entering the brain. So, lovers of harmfulness get worse sleep.
Proper nutrition is the key not only to good looks but also to well-being, as well as healthy sleep.