Good night sleep is always performing a better role in a healthy body and mind. Darken the room, fresh air, an evening walk are some of the best measures that improve sleep. What many do not aware that Diet also plays a great role. The following sleep improve foods have a sleep-promoting effect.
- Green vegetables
- Sour cherries
- Sleep-promoting teas
Billions of people around the World regularly suffer from sleep problems. While some have difficulty falling asleep, others wake up again and again and often lie wide awake in bed for hours. So not only is the night torture, but also the next day. They are tired, unable to concentrate, and long for their bed. So using the right bedding like beds and mattresses also important to improve sleep experience and has a great support factor.
There are many useful things you can do to improve your sleep. You can also help with the right diet. Do not eat large, heavy, and particularly high-fat meals two to three hours before going to bed. If the digestion has to do a lot of work at night, the body does not come to rest. Certain sleep improve foods, on the other hand, promote well-deserved sleep and thus help you jump out of bed full of energy and motivation in the morning.
Bananas are the perfect snack when you’re hungry again after dinner. They are easy to digest and are high in potassium and magnesium. In this way, you naturally relax the muscles. Magnesium is not called the relaxation mineral for anything – and hardly any other fruit contains as much of it as the banana.
Potassium promotes healthy digestion and regulates blood pressure, which also has a positive effect on sleep. The tryptophan contained in the banana is also decisive for the sleep-promoting effect of the banana. The body needs the amino acid for the production of the hormones melatonin and serotonin, which regulate the sleep-wake cycle.
So, Bananas are rich in magnesium. The relaxation mineral promotes a good night’s sleep.
The small peas contain plenty of vitamin B6. The vitamin is involved in the formation of the hormones serotonin and melatonin, which regulate the sleep-wake cycle. Also, chickpeas contain relaxation minerals magnesium and calcium, which also promote a good night’s sleep.
The legumes are versatile and can be added to numerous dishes as a sleep-promoting protein source, such as curries, salads, and stir-fries. The small peas are also ideal as a healthy, tasty snack in the evening. Recipe tip: Roasted chickpeas.
Hence, Chickpeas contain vitamin B6, which is important for the formation of sleep-wake hormones.
Even if the recommended maximum amount of 1 to 2 eggs per week is anchored in many minds, it is now clear: eggs are healthy and you can land on your plate every day. A delicious omelet or fried eggs, for example, are the perfect dinner. With their high protein content, they not only promote muscle building after exercise and help you lose weight, but they are also among the sleep-promoting foods. Eggs contain plenty of tryptophan. The body cannot produce the indispensable amino acid itself and must therefore be taken in through food.
With their high tryptophan content, eggs not only make you tired but also happy. The body uses the amino acid to produce serotonin. In addition to its function in the biorhythm, the hormone is primarily known as the happiness hormone. If you produce enough serotonin, you will be more balanced, in a better mood, and less likely to let rain get you down.
4. Green leafy vegetables
While some people have no problem digesting raw vegetables and lettuce, others tolerate vegetables cooked in the evening better. The following applies here: Test what works for you.
People with sensitive digestion prefer to eat steamed, roasted or baked vegetables in the evening. Green leafy vegetables such as spinach, rocket or lamb’s lettuce, and Swiss chard contain a lot of folic acids. Together with vitamin B6, it is involved in the conversion of tryptophan into serotonin and melatonin. In this way, folic acid promotes healthy sleep. In addition to sleep problems, a deficiency in the vitamin is also noticeable in irritability, increased susceptibility to infections, and paleness.
Therefore, the folic acid in green leafy vegetables supports the formation of the sleep-wake hormones melatonin and serotonin.
5. Sour cherries
The small red fruits are among the sleep-promoting foods, as they are a natural source of melatonin and also provide plenty of vitamin C. So the hormone ensures that we sleep well. When it is dark, it is released naturally by the body and sets you up for the night.
When it is dark in the evening, the body produces melatonin. A handful of cherries provides a direct portion of the sleep hormone and thus acts as an additional fatigue maker.
6. Sleep-inducing Teas
It’s not just the ritual of brewing tea and sipping it in peace that has a relaxing effect. Certain teas contain substances that make you sleepy and are a good aid to falling asleep.
Valerian tea relaxes and calms you down
The best varieties for this are chamomile, lavender, and valerian. Many know the latter as grandma’s home remedy for calming down. The valerian root contains essential oils and other plant substances that stimulate increased production of the neurotransmitter gamma-aminobutyric acid (GABA) in the body. This in turn ensures relaxation and drowsiness.
Chamomile and lavender for good sleep
Even the scent of lavender helps you enter the realm of dreams. The plant also has a calming effect as tea and helps you fall asleep. Most people know chamomile as a classic against all ailments. It has anti-inflammatory effects, relieves gastrointestinal complaints, and also promotes sleep. Certain tea blends contain various drowsy botanicals. They are available in stores under names such as sleep or bedtime teas.
Hence, Teas that contain chamomile, lavender, or valerian are good sleep aids. The ritual of comfortably enjoying tea is also relaxing.
With their high omega-3 content, the nuts support good brain function and are effective against inflammation in the body. The combination of their nutrients is also perfect for the necessary bed weight. Walnuts contain a good portion of melatonin and plenty of B vitamins to additionally stimulate the body’s melatonin production.
If you eat a handful of walnuts an hour or two before bedtime, your melatonin levels will increase – add some quark or yogurt and you will have an extra helping of tryptophan. With this sleep-promoting food, there is no longer an obstacle to a peaceful night.
So, Walnuts provide melatonin – a handful as an evening snack will help you fall asleep.
The above-mentioned sleep improve foods help to make a good, restful sleep. Therefore using these sleep-promoting foods bananas, chickpeas, eggs, sour cherries, teas made from lavender, chamomile or valerian, green leafy vegetables, and walnuts are the best options.
The most important ingredients include the relaxing minerals magnesium, calcium, vitamins B6, and folic acid. These ingredients are involved in the formation of the sleep-wake hormones melatonin and serotonin. These are obtained from the amino acid tryptophan, which is found in some foods and even contains melatonin.
So, with the sleep-enhancing diet or sleep improve foods, using the right bedding options is also necessary for a good night’s sleep experience. One good bed and mattress provide you with great support that prevents ache uncomfortableness problems.