10 Foods That Help You Fall Asleep
If you are looking for an excellent remedy to help you fall asleep better, combine yogurt, banana and honey and have this with dinner. These three foods are very relaxing
Difficulty falling asleep can become a real psychological and physical problem as the body lacks the time to relax and regenerate it needs to deal with the next day.
The consequences of insomnia are sometimes immediate and can lead to chronic problems such as insomnia in the long term. Therefore, they should not be underestimated and we recommend to adopt habits that allow problems during sleep can be solved.
One of the safest and healthiest ways to treat problems with falling asleep is to consume certain foods that affect your hormonal balance and thus your sleep-wake cycle.
That’s why today we’re introducing you to 10 foods that you should make a permanent place in your diet if you can’t fall asleep. This is especially true on hectic days when you are exposed to a lot of stress.
1. Oily fish
Oily fish are high on the list of healthy foods. They provide the body with plenty of protein and omega-3 fatty acids. They include salmon, tuna and mackerel, for example.
Oily fish also provide the organism with vitamin B6, a vitamin that is necessary to increase the hormone melatonin. Melatonin initiates the sleep phase when it gets dark.
Fish can be part of an easily digestible dinner, for example in the form of a salad or with a serving of rice.
2. bananas
There are people who swear by it that eating a banana is more effective than taking a sleeping pill for problems falling asleep.
This effect may be due to the natural sugar content. Natural sugars reduce the formation of orexins, which are responsible for a variety of sleep disorders.
In addition, bananas provide potassium and magnesium, essential minerals for relaxing muscles and mind.
3. Cherries
Cherry juice is high in melatonin, a hormone that makes us sleep at night. Two glasses of cherry juice a day can therefore help avoid problems falling asleep. With a sufficiently high melatonin level, we sleep well, and can rest at night.
4. Yogurt
Like many other dairy products, this food provides important calcium. Calcium deficiency is believed to make it difficult to fall asleep.
However, if you suffer from lactose intolerance or cannot tolerate dairy products for other reasons, you should avoid these foods. Otherwise, they can do the opposite of what you want to achieve.
5. Chickpeas
Chickpeas belong to the legumes and supply the organism with vitamin B6, which stimulates the production of melatonin and thus helps against sleep disorders.
We recommend making chickpeas part of a digestible, light dinner. You can also eat some spinach, chopped onion, pepper and salt.
6. honey
A small portion of honey does wonders for falling asleep. Honey contains tryptophan, an amino acid that is needed to produce serotonin and melatonin. Serotonin is a neurotransmitter that relaxes.
To increase the effects of the honey, it can be consumed with a glass of warm milk or dissolved in a little water.
7. Dried fruits
Almonds, walnuts, hazelnuts and other types of dried fruits contain omega-3 fatty acids, which are not only good for the cardiovascular system, but also influence the rhythm of sleep.
Since they also contain magnesium and tryptophan, they are ideally suited to find restful sleep.
8. Carbohydrates
Food such as whole grain rice, pasta and bread contain large amounts of healthy carbohydrates, the consumption of which increases the level of tryptophan in the blood.
They should be consumed in small portions and then stimulate the production of serotonin and melatonin.
9. Oats
Oats can be eaten for breakfast as well as for dinner. It is a very healthy food from which the body can benefit in a variety of ways.
A handful of oats before bed will help prevent problems falling asleep. In addition to other healthy nutrients, oats provide the organism with carbohydrates which, as already explained, increase the tryptophan level in the blood and can then induce sleep.
10. Flaxseeds help you fall asleep
Flaxseed is an important vegetable source of omega-3 fatty acids. After consuming flaxseed, increased blood levels of tryptophan can be detected, which then promise a restful sleep.
It is best to add one to two teaspoons of flaxseed to the muesli or salad. They help you get rid of stress and sleep better.
