12 foods for a good night’s sleep

It is estimated that 40% of the population will experience trouble sleeping at some point in their lives. This high number is likely to rise in our increasingly stressful industrialized societies. Some eating habits, such as excessive consumption of sugar, fat or caffeine before bed, but also throughout the day, or the use of cell phones and tablets, also contribute to a real “epidemic” of globalized insomnia. An American study published in early February showed the influence of diet on sleep .
Regular intake of sleeping pills against insomnia is generally not recommended, as it can lead to addiction. In addition, the use of these drugs often causes the person to have a certain “hangover” state the day after taking them, as if the previous night had not been so restful without the help of these chemical products.

Medicinal plants such as chamomile or valerian can be a very interesting alternative to improve sleep. Unfortunately, these natural therapies don’t work for everyone, according to our information, only for a minority.
In addition to the classic and effective tips, such as limiting caffeine consumption after 2 pm or exercising during the day (but not at night), certain foods and nutrients can have a very interesting effect in the fight against insomnia. Including a first-hand study published in 2016.

Study conducted in the US, attention to saturated fats and sugars

According to a study published in the specialized scientific journal Journal Clinical Sleep Medicine in February 2016, food influences sleep. According to researchers, the more foods rich in saturated fats and sugars and poor in fiberwere consumed, the worse the quality of sleep, that is, less restful. Sugar increases the number of times a person wakes up during the night and fat makes sleep less deep, according to researchers. The study also showed that a poor diet increased the time it takes a person to fall asleep by about 15 minutes. Participants who ate a diet high in fiber and protein but low in saturated fats and sugars took an average of 17 minutes to fall asleep versus 29 minutes for the same participants who ate more sugary and fatty foods. This study conducted by Columbia University Medical Center in New York focused on just 26 subjects. This limited number of participants would require further studies to better understand the influence of diet on sleep.

In an article published on the CBSNews website, sleep expert Michael Breus offers a possible explanation. He said sugar and fat could delay the secretion of melatonin (the “sleep hormone”), which include increasing sleep duration.

Discover below the 12 foods that will help you sleep better, especially based on the latest scientific studies, some favoring falling asleep, and others helping to maintain good sleep.

1. Salmon.  The  omega-3  contained in this fish helps to raise serotonin levels in the brain which, consequently, increase melatonin, known as the sleep hormone. Other fish rich in omega-3s are tuna, sardines and mackerel. 

2. Oatmeal.  This cereal is rich in tryptophan, an important amino acid that acts as a neurotransmitter in several biochemical processes, including sleep. 

3.  Banana . This fruit is rich in  vitamin B6  and  magnesium  and helps to produce serotonin which, as mentioned, helps you relax.

4. Flaxseed .  This food is rich in omega-3 and helps improve mood, anxiety, irritability and depression, as well as improving sleep quality. 

5. Milk.  Not only milk but derivatives are rich in tryptophan, an amino acid that helps regulate sleep. A good tip is  warm milk before bed with honey . Honey has a particular effect on improving sleep in people with flu and cough. 

6.  Passion fruit .  The fruit is famous for calming and relaxing and being an excellent sleep aid. The fruit is rich in B complex vitamins and flavonoids that act on the central nervous system, calming down. One tip is to drink a glass of juice before going to bed.

7. Almonds.  Like flaxseed, these seeds are rich in omega-3s and improve sleep quality. 

8. Eggs.  This food is rich in  vitamin B12  and choline, a substance that improves symptoms of  depression  and psychological problems, in addition to helping with sleep. 

9.  Cabbage.  This and other leafy greens are rich in  calcium . Studies show that calcium deficiency makes it more difficult for people to sleep.

10. Chickpeas.  It is rich in vitamin B6, one of the precursors of melatonin, the sleep hormone that is triggered by darkness. 

11. Bell pepper.  This vegetable is one of the richest in the hormone melatonin and nutritionists recommend a diet that includes red, yellow and green peppers. 

12. Dates. Fruits rich in tryptophan, which promote sleep. Consume for example. 6 dates 1 hour before bedtime.

It is important to remember that if you have trouble sleeping, avoid foods rich in caffeine, a brain stimulant, such as  coffee ,  black tea ,  green tea  and  guarana . With these eating tips, you’ll get a great night’s sleep.

Jeanne Kenney
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I’m a stylist trainer, a content creator, and an entrepreneur passion. Virgo sign and Pisces ascendant, I move easily between my dreams, the crazy world I want, and my feet on the ground to carry out my projects.

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