Did you know that good nutrition can contribute to quality sleep? Thus, some
foods help you sleep but others have a negative impact on your nights. Check
out these.
When night falls, the light is less present. This signal is a stimulus that will lead to the secretion of melatonin, a hormone derived from serotonin, which promotes sleep.
When the sleep phase is engaged, it is broken into different stages: slow-wave sleep (which includes several deep sleep phases) and paradoxical sleep.
Despite the precautions taken, stress, a complicated work situation, grief, emotional problems, difficult digestion can sometimes cause sleep disorders.
They can become chronic and turn our nights into absolute hell if they are generally acute. There are drug treatments to overcome these disorders. However, for fans of natural methods, be aware that adding a few foods to the menu can help you get back to sleep.
Tryptophan is a component of milk proteins, and it is mainly provided by food. To sleep well, it is therefore interesting to add foods rich in tryptophan to the evening meal or before bedtime.
An important point: magnesium is also involved in the synthesis of serotonin, the hormone essential for melatonin production.
How can I sleep well in bed?
Nutrients good for sleep
Sleep is a complex mechanism that takes place in several phases. It is a vital necessity for the body, and indeed, it exerts a stimulating action on our physical and psychic functions.Some physiological reminders
Sleep follows a circadian cycle, and this biological rhythm generally lasts 24 hours. It is governed by the hypothalamus (an endocrine gland located in the brain) and consists of two distinct phases: the waking phase during the day the sleeping phase during the night.When night falls, the light is less present. This signal is a stimulus that will lead to the secretion of melatonin, a hormone derived from serotonin, which promotes sleep.
When the sleep phase is engaged, it is broken into different stages: slow-wave sleep (which includes several deep sleep phases) and paradoxical sleep.
Despite the precautions taken, stress, a complicated work situation, grief, emotional problems, difficult digestion can sometimes cause sleep disorders.
They can become chronic and turn our nights into absolute hell if they are generally acute. There are drug treatments to overcome these disorders. However, for fans of natural methods, be aware that adding a few foods to the menu can help you get back to sleep.
Tryptophan: the ally of sleep
This amino acid is involved in synthesizing serotonin, a hormone that promotes well-being. Indeed, amino acids are essential for the production of protein. As we mentioned, serotonin is a precursor hormone of melatonin, "the sleep hormone."Tryptophan is a component of milk proteins, and it is mainly provided by food. To sleep well, it is therefore interesting to add foods rich in tryptophan to the evening meal or before bedtime.
The benefits of magnesium to sleep well
Magnesium deficiencies can cause sleep disturbances. Indeed, magnesium is an essential element for the individual, and this mineral has a relaxing effect on the muscles of the body, and the body relaxes and sleeps more easily.An important point: magnesium is also involved in the synthesis of serotonin, the hormone essential for melatonin production.
Another exciting piece of information: magnesium is essential in
fighting against stress. However, it has been proven that stress can cause
sleep disorders. We, therefore, understand why it is necessary to avoid the
lack of magnesium, to sleep well.
Avoiding stimulants like coffee, tea, alcohol, or tobacco at night can help you get back to sleep.
It is crucial to eat well and choose your food carefully to sleep well. Here
is a list of foods that will help you fall asleep quickly and peacefully
every night.
They can be added to the evening meal by crushing them and integrating pieces into a mixed salad or a lamb's lettuce. By seasoning lightly, you get an evening meal that limits sleep disorders!
They can be added to dinner, in moderate portions, and vegetables and lean meat to avoid overly fatty meals and thus improve sleep.
It is preferable to opt for "organic" bananas to be eaten plain. Avoid composing a dessert rich in sugar, with ice cream and whipped cream, for example, to sleep well.
How to sleep better with seeds? Like nuts, seeds can be eaten added to salads, which complement perfectly.
We replace the portion of meat with a bit of grilled fish, two to three times a week, to benefit from the benefits of omega 3 in terms of sleep.
Therefore, consuming a good glass of hot milk an hour before bedtime is an excellent way to get to sleep every day. However, consuming tryptophan foods throughout the day can only be beneficial for the body and make it easier to fall asleep in the evening.
To favor balanced meals, we will favor foods with a low glycemic index, such as wholemeal bread, pasta, or whole grains.
We prefer a light starter (soup or raw vegetables), with lean meat grilled fish, to which we add a portion of starchy foods and a portion of vegetables. Potatoes are ideal because they make it possible to compose salads, gratins, mashed potatoes—various dishes for the evening meal if we want to finish dinner with a bit of sweet dessert to enjoy a restful sleep.
Consume fresh cherries, washed and hulled, without added sugar, as a dessert, after dinner, to enjoy a good night's sleep, without insomnia.
They reduce stress promote relaxation and relaxation to promote sleep. This is why drinking an herbal tea made from these plants in the evening, before bedtime, can help you fall asleep more easily.
The advantage of herbal medicine is that it causes neither side effects nor addiction. What is an advantageous alternative compared to the installation of drug treatment?
If herbal teas are not enough, why not use aromatherapy? Chamomile, lavender, marjoram, and basil essential oils have calming properties. They help to treat the symptoms of insomnia.
They can be used through diffusion, massage, or diluted in the bath. However, they must be handled with care, and it is best to seek advice from your pharmacist before using them.
If the problems persist after a few days, consult your doctor to avoid the aggravation of the symptoms and the installation of chronic insomnia. If needed, the therapist will refer you to a sleep center for a sleep exam.
The importance of omega-3s
Omega-3 fatty acids are often consumed less than other nutrients. Yet they have a positive effect on sleep. Some studies have also shown that sleep disorders appear in the case of omega-3 deficiency. Another element to add to your diet is to sleep better!Vitamins against insomnia!
Vitamins B6 and B12 are essential for sleep. Indeed, vitamin B6 is involved in the synthesis of serotonin, while vitamin B12 stimulates melatonin secretion, the role of which we have mentioned previously.Preserve natural sleep
To promote natural sleep rhythms, it is best to avoid using "screens" (telephones, computers, tablets) one hour before bedtime. These devices emit a bluish light which inhibits the secretion of melatonin. This leads to sleep disturbances. However, you can watch a film on television located several meters from you (2 to 3 meters)Avoiding stimulants like coffee, tea, alcohol, or tobacco at night can help you get back to sleep.
8 foods to eat for restful sleep
Eat nuts
Nuts are a source of melatonin. Cashews, in particular, are rich in tryptophan, a precursor to serotonin, and therefore, melatonin.They can be added to the evening meal by crushing them and integrating pieces into a mixed salad or a lamb's lettuce. By seasoning lightly, you get an evening meal that limits sleep disorders!
The benefits of legumes for sleeping well
Legumes include lentils, white, or red beans. Enriched with tryptophan, they also contain B vitamins.They can be added to dinner, in moderate portions, and vegetables and lean meat to avoid overly fatty meals and thus improve sleep.
Prioritize bananas
Bananas can easily be a snack before bedtime. It is rich in tryptophan, and it also contains vitamin B6.It is preferable to opt for "organic" bananas to be eaten plain. Avoid composing a dessert rich in sugar, with ice cream and whipped cream, for example, to sleep well.
Do not omit the seeds.
And yes! Sesame, pumpkin, or sunflower seeds are rich in tryptophan, while pumpkin seeds are packed with magnesium. They, therefore, form a cocktail of foods beneficial for sleep.How to sleep better with seeds? Like nuts, seeds can be eaten added to salads, which complement perfectly.
Fish rich in omega-3
Suitable for the brain, foods containing omega-3s are also beneficial for sleep. These fatty acids are found in salmon, sardines, mackerel, or trout.We replace the portion of meat with a bit of grilled fish, two to three times a week, to benefit from the benefits of omega 3 in terms of sleep.
Dairy products for insomnia
As we mentioned at the beginning of the article, tryptophan (which the body cannot manufacture) is contained in milk proteins. Dairy products contain this amino acid in a meaningful way. You should also know that the body takes about an hour to assimilate this element.Therefore, consuming a good glass of hot milk an hour before bedtime is an excellent way to get to sleep every day. However, consuming tryptophan foods throughout the day can only be beneficial for the body and make it easier to fall asleep in the evening.
Consume slow carbohydrates for sleeping good
Ideal for the evening meal, foods rich in slow carbohydrates promotes sleep. Indeed, the supply of glucose will stimulate the production of serotonin and thus facilitate the secretion of melatonin. Therefore, eating potatoes, rice, bread, pasta, or cereals is not contraindicated in the evening.To favor balanced meals, we will favor foods with a low glycemic index, such as wholemeal bread, pasta, or whole grains.
We prefer a light starter (soup or raw vegetables), with lean meat grilled fish, to which we add a portion of starchy foods and a portion of vegetables. Potatoes are ideal because they make it possible to compose salads, gratins, mashed potatoes—various dishes for the evening meal if we want to finish dinner with a bit of sweet dessert to enjoy a restful sleep.
Cherries, allies of sleep
More specifically, Montmorency cherries, Cherries naturally contain melatonin, otherwise known as the "sleep hormone." We can therefore add this fruit to the evening meal without worry.Consume fresh cherries, washed and hulled, without added sugar, as a dessert, after dinner, to enjoy a good night's sleep, without insomnia.
The power of plants to sleep
Certain plants have beneficial effects on sleep. Phytotherapy, or "the art of healing with plants," is currently rising. Indeed, valerian, linden, passionflower, chamomile, or lemon balm have soothing properties.They reduce stress promote relaxation and relaxation to promote sleep. This is why drinking an herbal tea made from these plants in the evening, before bedtime, can help you fall asleep more easily.
The advantage of herbal medicine is that it causes neither side effects nor addiction. What is an advantageous alternative compared to the installation of drug treatment?
If herbal teas are not enough, why not use aromatherapy? Chamomile, lavender, marjoram, and basil essential oils have calming properties. They help to treat the symptoms of insomnia.
They can be used through diffusion, massage, or diluted in the bath. However, they must be handled with care, and it is best to seek advice from your pharmacist before using them.
If the problems persist after a few days, consult your doctor to avoid the aggravation of the symptoms and the installation of chronic insomnia. If needed, the therapist will refer you to a sleep center for a sleep exam.
How to sleep better at night naturally
Compliance with a certain number of hygiene and dietary rules contributes to
better sleep. To optimize your sleep, it is advisable to respect a certain
regularity in meal times to avoid a disturbance of the biological clock . It
is also recommended to take your dinner in peace and to chew well. Finally,
it is best to go to bed two hours after having dinner in order to allow your
body to begin its digestion and to find an internal temperature favorable to
falling asleep.
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