Choosing the right foods for dinner can help you combat insomnia and fall asleep like a baby. Find out which foods to include in your diet for quality nighttime rest.
The lack of sleep has become commonplace for many modern people. We often joke about sleep deprivation and share with each other how much sleep we managed to get. However, strangely enough, this is often accompanied by serious difficulties in falling asleep, reports Doctorpiter.
Experts emphasize that poor sleep causes much greater harm to our health than it may seem at first glance. Therefore, if you want to feel good and not spend significant amounts on medications, it is worth addressing this issue.
The right foods can help improve sleep. Here’s what you should eat if you have trouble falling asleep.
1. Cherries
This sour berry contains melatonin—the main hormone responsible for sleep. Studies have shown that cherry juice consumed before bedtime helps improve sleep quality, duration, and helps avoid nighttime awakenings.
2. Kiwi
Kiwi is an excellent food for those looking to improve digestion: its skin contains a high dose of fiber. Additionally, this fruit promotes better sleep. Scientists have found that eating kiwi daily for four weeks is sufficient.
3. Turkey
Turkey meat contains the amino acid tryptophan, which is a precursor to the neurotransmitter serotonin. This substance also affects sleep and wake cycles. All foods containing tryptophan are very beneficial for improving sleep.
4. Salmon
When it comes to the benefits of fish, omega-3 fatty acids and their role in the normal functioning of the cardiovascular system are usually mentioned. However, this nutrient also contributes to better sleep. This is why proponents of ketogenic diets sometimes experience insomnia—they simply lack omega-3.
5. Yogurt
Dairy yogurt contains the protein alpha-lactalbumin, which reduces morning drowsiness and helps regulate sleep patterns. Additionally, yogurt contains calcium, the deficiency of which can also make it difficult to fall asleep.
6. Pumpkin seeds
Pumpkin seeds are rich in magnesium, which is extremely beneficial for our nervous system. Moreover, magnesium helps improve sleep quality. Studies have confirmed a link between low intake of this micronutrient and short sleep, reports ETNT.
7. Tomatoes
Tomatoes also contain melatonin, which helps improve sleep quality. A particularly noticeable effect is observed when consuming tomatoes two hours before bedtime.
Additionally, they contain lycopene. A study published in the journal Appetite showed that people who sleep less than five hours a day have the lowest intake of lycopene—a beneficial compound found in tomatoes.
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