According to nutrition and sleep experts, some foods improve the quality of sleep and make it possible to sleep better. Check out the full list......See Full Story>>.....See Full Story>>
Like eating, sleep is an essential element for preserving physical and mental health. To enjoy restful sleep, some experts recommend eating food that positively influences the body’s mechanisms, regulates the body and promotes better sleep quality. Find out about them.
These foods promote better quality of sleep
Essential nutrients for restful sleep
According to sleep and nutrition experts, the nutrients that promote good sleep quality are magnesium and tryptophan. Indeed, magnesium is a mineral that makes it possible to relax the muscles. It also plays a role in the synthesis of serotonin, a hormone that promotes well-being, as it is essential for the production of melatonin. On the other hand, tryptophan is a serotonin-precursor amino acid. These nutrients are found in certain foods that must be preferred for restful sleep, reports Vogue France.
Walnuts, legumes and bananas
Foods that improve sleep include nuts and legumes such as lentils and beans. Rich in tryptophan, these foods are real sources of melatonin, a hormone that regulates the sleep cycle. Consumption of bananas is strongly advised in people who lack restful sleep. In addition to being a great source of magnesium, this fruit also contains tryptophan, which is essential for good sleep.
Seeds, fatty fish and dairy products
Consumption of chia, pumpkin and sunflower seeds provides magnesium to the body. Large consumers of fatty fish such as salmon and mackerel are not left out. Indeed, these foods rich in Omega-3 have a positive impact on the quality of sleep. In addition to fish, dairy products such as milk and cheese can combat insomnia with the tryptophan they contain.
Sunly carbohydrates and cherries
glucidesSlow carbohydrates such as rice and oats are ideal foods for good sleep quality. Thanks to the slow sugar they release, these foods can stabilise the level of glucose in the blood at night. Looking for a food source of mélatoninemelatonin? Cherries, especially acidic cherries, will do well. Although these foods are essential for a good quality of sleep, it is important to integrate them into your diet by strict rules.
Advice on how to properly integrate these foods into your diet
The gestures to be respected
A good quality of sleep also requires a good diet. To this end, it is important to know how to integrate these foods into its diet. For a good sleep, nutrition and sleep experts recommend including in your dinner a combination of magnesium and tryptophan foods to promote relaxation and prepare the body for sleep. In case of childishness at night, it is recommended that a banana or a small portion of walnuts be eaten. In addition to food, activities such as yoga make it easier to sleep.
Foods to avoid
In addition, it is advisable to avoid taking large late meals, as this bad habit disturbs sleep. Eat 2 or 3 hours before going to bed. In addition, experts recommend avoiding alcohol consumption and foods that contain caffeine before joining the arms of Morpheus. These products prevent you from sleeping well.