Doctors claim: to combat various ailments, it is enough to change the diet. People suffering from insomnia are advised to pay attention to foods that contain natural melatonin. We will tell you where to find it in sufficient quantities.
Many know that a lack of proper sleep negatively affects health. Quality rest is necessary not only for relaxation and increased concentration but also for maintaining vital bodily functions—from metabolism to strengthening the immune system. Regular sleep deprivation leads to increased cortisol levels (the stress hormone), which accelerates aging processes and contributes to weight gain.
One of the main methods of combating insomnia is medication—patients are prescribed drugs that calm the nervous system and help restore sleep patterns. However, a similar effect can be achieved by following a special diet. The main rule is to compose the evening meal from the foods listed below.
Bananas
This fruit is an excellent choice for night snack lovers. Consuming one banana 30-40 minutes before sleep promotes the production of melatonin due to the potassium, magnesium, and tryptophan it contains. As a result, you will experience relaxation and deep sleep.
Walnuts
This nut not only contains melatonin but also promotes the production of serotonin—the happiness hormone. You can eat 5-6 walnuts an hour before sleep.
Almonds
They are rich in protein and magnesium, which aids in muscle relaxation. However, it is not advisable to eat an entire pack of almonds at once—this can hinder falling asleep and lead to excessive calorie intake. It is better to limit yourself to a small handful and consume it no later than two hours before sleep.
Oatmeal
This product is usually eaten in the morning as a “carbohydrate load,” believing that oatmeal provides energy and protects against hunger for a long time. However, nutritionists assert that oatmeal is no less beneficial in the evening! The main rule is not to add sugar, jams, or syrups.
Honey
It can be added to oatmeal, but no more than one or two tablespoons.
“The sugar contained in honey raises insulin levels, allowing the amino acid tryptophan (which is also present in bananas) to penetrate the brain more easily and promote good sleep,” explains health coach Tatyana Azatyan.
Tulsi Tea
This Indian herbal drink is caffeine-free. Instead, it is rich in iron, potassium, and magnesium. Additionally, it has adaptogenic properties, helps organize thoughts, and relieves stress after a hard day at work.
“This has been my favorite tea for many years. It contains many vitamins and antioxidants. The tea calms wonderfully and promotes falling asleep. I usually brew it a couple of hours before sleep,” shares Azatyan.
Recently, scientists confirmed that such natural sleep aids not only help to fall asleep but also improve sleep quality (without waking up in the middle of the night and morning grogginess). In an experiment, 13 men and 13 women spent six nights in a sleep laboratory, going to bed at 10:00 PM and waking up no later than 7:00 AM.
In the first four days, participants adhered to a strict diet consisting only of nuts, fruits, vegetables, and grains. On the fifth day, they were allowed to eat something fatty or sweet before bed. As a result, almost all participants had difficulty falling asleep and woke up feeling groggy in the morning. The fact is that a heavy late dinner interferes with oxygen supply to the brain. Therefore, junk food lovers usually sleep worse than those who adhere to a healthy lifestyle.
