Insomnia is a common condition. Changing your diet and diet can help you get a good night's sleep. So what to eat to sleep? Insomnia should not eat?
Sleep affects every aspect of human health. Fortunately, some foods and drinks contain compounds that help control parts of the sleep cycle, meaning they can help your body get enough sleep and get a good night's sleep.
The quality and duration of sleep can affect a range of conditions, including:
- Heart-related diseaes
However, not many people can get enough sleep. According to the Centers for Disease Control and Prevention (CDC), one third of US adults report not getting enough sleep.
Many compounds, amino acids, enzymes, nutrients and hormones work together to promote good sleep and regulate the sleep cycle. Include:
Melatonin, Gamma-aminobutyric Acid (GABA), Calcium, Potassium, Magnesium, Pyridoxine, L-ornithine, Serotonin, Histamine, Acetylcholine, Folate, antioxidants, vitamin D, B vitamins, zinc, copper ...
Adding some foods to your diet may also improve sleep. So what to eat to sleep? What are the dishes that help ease sleep? Insomnia should not eat?
Almonds contain high doses of melatonin, a hormone that helps regulate the sleep and wake cycles. A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that can help promote muscle relaxation and sleep.
Almonds are also a healthy evening snack, as they are high in fat and low in sugar and saturated fat.
Warm milk is a popular home remedy for insomnia. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D and melatonin.
However, a glass of warm milk before bed may be more effective than tryptophan or melatonin in promoting sleep. Like a cup of tea, having a warm glass of milk before bed can be a relaxing routine every night.
Low-fat milk is also a great snack because it is nutritious and low in calories.
Several studies have looked at the connection between kiwi consumption and sleep. In a small study, people who ate two kiwifruit 1 hour before bed for 4 weeks improved overall sleep duration and sleep efficiency and also took less time to fall asleep.
If kiwi is beneficial for sleep, this may be because the fruit contains many sleep-promoting compounds, including: melatonin, anthocyanin, flavonoids, carotene, potassium, magnesium, folate, calcium.
Chamomile is a traditional remedy for insomnia. The researchers suggest that a flavonoid compound called apigenin is responsible for the sleeping properties of chamomile.
Apigenin activates the GABA A receptor, a process that helps stimulate sleep.
Although research has not clearly demonstrated that chamomile can improve sleep quality, drinking a cup of warm tea can be a gentle habit to help a person have a relaxing spirit at bedtime.
Walnuts contain several compounds that promote and regulate sleep, including melatonin, serotonin and magnesium. Each 100 g serving of walnuts also contains other nutrients that may help with good sleep, such as:
- 158 mg of magnesium
- 441 mg of potassium
- 98 micrograms (converged) folate
- 98 mg of calcium
Walnuts are high in melatonin, but researchers have not shown a strong link between eating these nuts and improving sleep.
Cherries are rich in four different sleep-regulating compounds: melatonin, tryptophan, potassium and serotonin. Researchers speculate that antioxidants called polyphenols in sour cherries may also affect sleep regulation.
In a 2018 review of the health benefits of cherries, the authors found a positive correlation between improved sleep and cherries.
The researchers also concluded that the anti-inflammatory properties of cherries can help relieve pain after strenuous exercise and improve cognitive function.
Cherry pie also makes a good snack before bed because they are rich in fiber, vitamin C and vitamin E.
Fatty fish can help improve sleep because they are a good source of vitamin D and omega-3 fatty acids, two nutrients that help regulate serotonin. Serotonin is largely responsible for establishing a fixed sleep and wake cycle.
Fatty fish often contains high levels of several other sleep-promoting nutrients. For example, 3 oz of Atlantic wild salmon fillet contains:
- 416 mg of potassium
- 25 g of magnesium
- 170 mg of phosphorus
- 0.54 mg of zinc
- 2.7 mg of vitamin B-12
- 21 mg of folate
- 10 mg of calcium
In a 2014 study, participants who ate 300g of Atlantic salmon three times a week for 6 months slept faster and performed better during the day than those who ate the same chicken, beef or pork. Nutritional value.
According to the 2018 review, barley grass powder may promote sleep and many other benefits. We can mix barley grass powder into smoothies, egg mixes, salad dressings, and soups.
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