10 Foods That Help You Fall Asleep Better

If you want an ideal remedy to fall asleep, try combining yogurt, banana and honey in your dinners. They are three of the ingredients that most favor relaxation

Did you know that there are foods that help you sleep better? … Difficulties sleeping can become a physical and mental problem, since the body is not given enough time to rest and repair itself.

The consequences of not resting well can be noticed almost immediately and, if not controlled, can lead to a chronic problem such as insomnia. For this reason, it is very important to pay enough attention to these types of problems and try to adopt certain habits to solve them.

One of the best ways to achieve a pleasant and restful rest is by consuming certain foods with substances that stimulate sleep hormones. This time we are going to share 10 options so that you do not hesitate to include them more frequently in your diet.  

Foods that help you sleep better

As we already know, food intervenes in a large part of the body’s processes. Therefore, it is not at all strange that some foods contribute to better sleep. Do you need to try them? Get to know them below.

1. Blue fish

Oily fish are on the list of healthy foods for being the highest source of omega 3 fatty acids and protein. Salmon, tuna or mackerel, among others, provide a significant amount of vitamin B6, essential to increase the production of melatonin, a hormone that regulates sleep and wake cycles according to experts.

• The intake of this type of fish is recommended as part of a light dinner, either with salad or with rice.

2. Bananas

Some say that eating a banana is more effective and relaxing than taking a sleeping pill. This benefit could be due to its contribution of natural sugars, which calm the orexin cells, responsible for many of the difficulties in sleeping.

In addition, they are a source of potassium and magnesium, essential minerals for relaxing muscles and reducing physical tension. In fact, magnesium is used in the treatment of disorders related to sleep according to an article published in the magazine “Nutrients”. 

3. Cherries

Cherry juice is a source of melatonin, a substance that has been shown to help you sleep well. Having a cup twice a day may help prevent insomnia and other problems that disrupt your night’s rest.

4. Yogurt

This food and other dairy products are one of the largest sources of calcium for the body. It is believed that when there is a deficiency of this nutrient the person has more difficulty sleeping. However, if you have any type of lactose intolerance or it is very heavy for the digestive system, you should avoid its regular intake because in this case it can have the opposite effect.

5. Chickpeas

These types of legumes are a natural source of vitamin B6, a nutrient that stimulates the production of melatonin for better sleep. It is advisable to eat as a light dinner, accompanied by spinach, a little chopped onion and seasoned with salt and pepper.

6. Honey

A small dose of this food can act as a sleep inducer, since it provides tryptophan, an amino acid that supports the production of serotonin (a hormone with a relaxing effect) and melatonin. To enhance its effects, it can be taken with a cup of hot milk or dissolved in warm water.

In fact, it is quite common for melatonin supplements to be enriched with tryptophan to improve the effects on sleep. Several scientific studies support this synergistic potential.

7. Nuts

Almonds, walnuts, hazelnuts and other types of nuts are a source of omega 3 fatty acids, an essential nutrient for good cardiovascular function and sleep regulation. Its high content of magnesium and tryptophan make them a good ally to have a restful and pleasant sleep.

8. Whole grains

Foods such as brown rice, pasta and bread provide the body with significant amounts of carbohydrates, a nutrient that increases tryptophan levels in the blood. Its consumption in minimal quantities is healthy since they stimulate the production of serotonin and melatonin.

9. Oats

Including oatmeal as part of breakfast or a light dinner is one of the best food decisions due to the amount of nutrients and benefits it can bring to the body. A small handful of oatmeal before sleeping can be the solution to these problems, since by providing carbohydrates it increases tryptophan in the blood and induces sleep.

10. Flax seeds

They are one of the largest sources of omega 3 of plant origin and their consumption helps to stimulate the production of tryptophan, an amino acid that helps you sleep better. Ideally, include one or two teaspoons of these seeds in your cereals or salads to relieve stress and sleep better.

To keep in mind!

There are several foods capable of improving the quality of sleep. This is because its consumption leads to an increase in the secretion of melatonin and tryptophan. Both substances are directly related to relaxation and the quality of rest.