Falling asleep is a huge problem for many people. Those who have difficulty falling asleep may experience harmful effects in their social lives due to this problem. Studies indicate that 6-8 hours of sleep a day is necessary for a healthy life. Nutritionist Gabi Zaromskyte explained the right diet for a healthy sleep, saying that the relationship between diet and sleep is two-sided.
“What we eat and drink affects our sleep, but also the quality and duration of sleep can affect our food choices. Scientific research is increasingly shed light on the important impact of dietary choices on cognitive function, mood, and overall physical and mental health. The quality and timing of our food and beverage intake.” can affect the production of sleep-regulating hormones such as melatonin, which plays a critical role in regulating our sleep-wake cycle.
FOODS THAT MAKE SLEEP EASIER
1- CHEESE
“Cheese is notorious for being believed to give us nightmares, but actually quite the opposite. Cheese and other dairy products contain tryptophan, an amino acid that helps us sleep more easily, and calcium, which helps reduce stress,” says Artis. said.
2- CHERRY
Artis suggests trying cherries, especially sour cherries, which have been found to naturally increase melatonin production, to find out if foods containing naturally occurring melatonin can make a difference for you. Zaromskyte says that as a result of various studies, there are significant improvements in sleep quality and duration when cherry or cherry juice is consumed.
Artis says bananas are an excellent source of magnesium, potassium, and tryptophan. In other words, it’s a great choice when it comes to promoting sleep. “While bananas have many great properties for sleep, all fruit also contains sugar, so be mindful of that before bed,” she says. “Try soy milk with banana to make an ideal evening drink.”
4- ALMOND
“Almonds are an excellent source of calcium and magnesium, which promotes both sleep and muscle relaxation,” says Artis. “Magnesium also helps regulate melatonin levels and keep blood sugar levels stable overnight.”
5- FOODS RICH IN MAGNESIUM
Zaromskyte says magnesium, an essential mineral, plays a crucial role in sleep patterns and can affect sleep quality and duration. “It acts as a co-factor in more than 300 enzymatic reactions in the body, including those involved in the production and regulation of neurotransmitters and hormones that affect sleep.”
Some magnesium-rich foods that have been shown to help improve sleep quality include pumpkin seeds, spinach, almonds, and dark chocolate (which is also packed with health-boosting antioxidants).