The quality of our sleep has a significant impact on overall well-being and health. To achieve good sleep, many factors must be considered, among which nutrition plays an important role. What foods can help you sleep soundly?
Scientists have long established a connection between sleep quality and diet. Poor nutrition can lead to sleep disturbances, and a lack of sleep, in turn, can affect eating patterns and lead to overeating. It is believed that sleep deprivation makes us reach for foods rich in fats and carbohydrates as the body tries to boost its energy and stay awake when it needs to remain alert.
However, this process can also work in reverse. Hormones play a key role here, particularly melatonin, which regulates sleep. Melatonin is produced in the brain, and its levels and effectiveness depend on our diet. One of the main factors influencing melatonin levels is the intake of the protein tryptophan. This essential amino acid serves as a building block for proteins, and our body cannot synthesize it on its own, so we must obtain it from food.
There are also other sleep-promoting substances, such as B vitamins and magnesium. They are necessary as they aid in the better absorption of tryptophan. If your body struggles to produce melatonin, you may be lacking tryptophan, B vitamins, or magnesium.
So how can you obtain these important substances? One notable example of “soothing” food before sleep is warm milk. Dairy products are not only an excellent source of tryptophan but also contain magnesium and B vitamins! Therefore, milk can help you fall asleep faster. Nuts are also rich in the necessary substances that promote the absorption of tryptophan.
Fish is an excellent source of tryptophan and B vitamins. Regular consumption of fish in the diet can contribute to healthy melatonin production. Legumes, such as beans and lentils, also contain a significant amount of these elements.
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