Experts state that an adult person should sleep an average of 6-8 hours. However, there are also many people who have sleep problems due to many factors. Nutritionist Gabi Zaromskyte explained the correct nutrition style for a healthy sleep, saying that the relationship between diet and sleep is two-sided.
The expert used the following statements in his statement:
“Not only does what we eat and drink affect our sleep, but the quality and duration of sleep can also influence our food choices. Scientific research is increasingly shedding 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 drink intake “It can affect the production of sleep-regulating hormones such as melatonin, which plays a critical role in regulating our sleep-wake cycle.”
IF YOU HAVE DIFFICULTY FALLING ASLEEP, MUST CONSUME IT!
The expert explained the foods that make it easier to fall asleep.
1- CHEESE
“Cheese has a bad reputation because it’s believed to give us nightmares, but it’s actually the opposite. Cheese and other dairy products contain tryptophan, an amino acid that helps us sleep easier, and calcium, which helps reduce stress,” Artis says. said.
2- CHERRY
To find out if foods containing naturally occurring melatonin make a difference for you, Artis suggests trying cherries, especially tart cherries, which have been found to naturally increase melatonin production. Zaromskyte says that as a result of various studies, there are significant improvements in sleep quality and duration when cherry or sour cherry juice is consumed.
3- BANANA
Artis says bananas are an excellent source of magnesium, potassium and tryptophan. In other words, it’s a great choice when it comes to supporting sleep. “While bananas have many great sleep benefits, all fruit also contains sugar, so be mindful of this before bed,” she says. “Try banana soy milk to make an ideal evening drink.”
4- ALMOND
“Almonds are an excellent source of calcium and magnesium, which both promote sleep and muscle relaxation,” says Artis. “Magnesium also helps regulate melatonin levels and keep blood sugar levels stable throughout the night.”
5- FOODS RICH IN MAGNESIUM
Magnesium, an essential mineral, plays a crucial role in sleep patterns and can affect sleep quality and duration, Zaromskyte says. “It functions 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 influence sleep.”
Some magnesium-rich foods noted to help improve sleep quality include pumpkin seeds, spinach, almonds, and dark chocolate (which is also full of health-boosting antioxidants).
