Resting well at night keeps the physical, emotional and mental state of the body in optimal conditions. As life becomes more hectic, sleep is sometimes sacrificed, which can affect various bodily functions.
According to the US National Heart, Lung, and Blood Institute, various vital activities that occur during sleep help maintain good health and allow the body to function optimally.
Likewise, not only the number of hours you sleep matters, but also the quality of sleep. By not getting enough good sleep, your brain can have trouble performing basic functions.
In addition, there are a variety of things that can disrupt sleep, including diet. If you eat a product considered heavy for the body, it is possible that it causes discomfort throughout the night and does not allow the body to rest properly.
Therefore, the specialized portal better with health listed some foods that have properties that act on the nervous system and “stimulate the release of melatonin and serotonin, related to relaxation and better quality of sleep”:
1. Almonds: a handful of almonds, that is, what you can hold with one hand, helps you sleep without interruptions. This is thanks to the fact that they contain tryptophan, a substance that helps induce sleep.
2. Chocolate negro: In addition to being the favorite dessert of many people, chocolate can help improve sleep habits, because it stimulates the production of serotonin, which relaxes the body and mind.
3. Cherries: a study of European Journal of Nutrition found that people who drank an ounce of cherry juice in the morning and before bed slept 40 minutes longer than people who didn’t.
4. Avena: It contains melatonin, which although the human body also produces it, over time its production decreases. This hormone, which also influences sleep, can contribute, if it is the case, to waking up less frequently during the night.
5. Honey: the specialized portal better with healthindicates that various investigations have exposed the benefits of consuming a tablespoon of honey before going to sleep to prevent insomnia, especially when it is associated with other diseases.
6. Herbal Tea: Some medicinal plants contain sedative and relaxing properties that help to fall asleep. Among these recommendations are chamomile, lemon balm, tila tea, or lemon.
7. Where: this product contains the amino acid tryptophan, which is associated with better sleep and is a precursor to serotonin, according to Kristen Kizer, a dietitian at Houston Methodist Hospital. Also, Other sources of tryptophan are pumpkin seeds and egg whites.
8. Oily fish: salmon, sardines or mackerel are a great option for the last meal of the day. They help promote a good rest thanks to their omega-3 fatty acids and vitamin D that are involved in the regulation of serotonin.
9. Nuts: Among the highlights are walnuts, which have a high content of tryptophan, which is an important amino acid for the production of serotonin and melatonin (essential for balancing sleep). According to Sanitas, in each gram of this dried fruit there are 3.5 nanograms of melatonin.