Food is the main source of nutrition, which affects all the functions and activities of the organs in the body, including sleep, so we cannot “loosely” eat to fill our stomach, or drink to quench our thirst. If you want to fall asleep easily and sleep seamlessly until morning, let’s take a look at the best foods to help you sleep well in this article!
Contents
1. Whole grains are among the best foods to help you sleep
Whole grains are considered to be one of the best foods to help you sleep
Whole grains including rice, sesame, beans, corn, and oats are considered to be foods to improve sleep because they are rich in carbohydrates – organic substances that help increase the production of Serotonin (a hormone). endogenous). Serotonin has the effect of supporting increased neurotransmitters and bringing a feeling of relaxation to the entire body, helping you to sleep more easily
2. Turkey meat
Turkey contributes to sleep quality
Turkey is a food rich in the amino acid Tryptophan, which increases the production of Melatonin – the hormone located in the pineal gland in the middle of the brain. The hormone Melatonin causes drowsiness, so it is very useful in regulating sleep and supporting insomnia.
Moreover, the protein in turkey can also contribute to the reduction of fatigue, thereby improving the quality of sleep. However, you should not consume too much protein before going to bed because it will make the digestive system work more, making sleep restless and not deep
3. Types of fish
Salmon is not only nutritious but also improves sleep quality
People who have difficulty sleeping should eat fish because this food has a very good effect on improving sleep disorders because it contains a lot of omega-3 and vitamin B6 which are beneficial for the heart and nervous system. Fish such as salmon, mackerel, and tuna are foods that improve your quality of sleep, so you should regularly add them to your daily nutritional menu.
4. Egg
The egg is one of the best foods to help you sleep well
Like turkey, eggs are a rich source of the hormone Melatonin, which helps us fall asleep and sleep better. Moreover, all the nutrients necessary for sleep such as folate, phosphorus, magnesium, zinc, selenium, and vitamin B1 are found in this familiar food, so eating eggs will help you get complete sleep.
5. Herbal tea
Tea helps to improve the quality of sleep
Herbal teas such as mint tea, lotus tea, and ginger tea not only help clear heat and detoxify the body but also help calm and sleep. Sip a warm cup of tea before bed to easily “fall asleep”!
6. Honey
Tryptophan – an amino acid that helps increase neurotransmitters is abundant in honey, so this is also an ideal food for your sleep. A cup of warm tea mixed with honey is the ideal drink to “lull” you into a deep sleep.
7. Nuts
Nuts such as almonds, walnuts, chestnuts, and cashews, both provide Tryptophan and supplement essential magnesium content for the body. Both of these ingredients help reduce stress and stabilize your heart rate, helping you sleep more deeply and not feel tired when you wake up.
8. Kiwi
Kiwi boosts your sleep quality significantly
The list of best foods to help you sleep can’t be without the name kiwi because this fruit is rich in Serotonin and the antioxidants are vitamin C and Carotenoids that help regulate the sleep cycle. If restless sleep or waking up in the middle of the night makes you tired, kiwi can partly help you overcome this situation.
9. Bananas
When it comes to improving sleep quality, bananas are one of the best foods to help you sleep. The rich vitamin B6 content in bananas significantly increases the amount of serotonin hormone in the brain, giving you a good night’s sleep. Dessert with a banana after dinner or cooling off with a banana smoothie are both great ideas, helping your sleep come in the lightest and most pleasant way.
10. Milk and dairy products
Dairy products are good for sleep
Milk and dairy products such as yogurt, cheese, butter, etc. contain a lot of calcium, which helps to increase the levels of the hormone Serotonin, which not only contributes to building sleep but is also useful in the goal of improving insomnia. If you are allergic to the sugar lactose found in animal milk, use soy milk instead.
Final thoughts
Not only do these foods help you to sleep well but they also give you a ton of nutrition which improve your immune system substantially. They are the best foods to help you sleep through the night after a long day at work. Remember to include one of these in your regular diet to improve your sleep quality.
Top News hopes you find this article helpful and we wish you nothing but the best health!
