What you need to eat to sleep. Healthy food for good sleep. Launching hormones for deep sleep

In the life of every person there are a huge number of situations in which you need to be as organized and focused as possible.

In order for your body and brain to function fully, they need a healthy and sound sleep. The right food can provide a quality night's rest.

Even if you do not have to make an important presentation, pass exams or win a card game tournament soon, it will be useful to find out a list of such valuable products.

The most beneficial foods for healthy sleep:

1. Useful foods for healthy sleep: CHERRY

Cherry is the starting point for your list of foods that are good for good sleep. This berry contains a lot of melatonin. The hormone melatonin (called the "youth hormone") is responsible for the body's internal clock. Therefore, just a handful of berries, especially tart ones, will be of great benefit to those wishing to have a good rest at night. If you can't get either fresh or dried cherries, drink the juice from them.

2. Useful products for healthy sleep: MILK

The most famous product for good sleep is considered to be milk [Inna Dubson - there are many myths about this product, but not all of them correspond to reality, as I wrote about in my article The Harm and Benefits of Milk]. It is believed that calcium, which is rich in it, contributes to the production of melatonin. Milk also calms the nerves thanks to casein (milk protein), which releases casomorphins - opiates during digestion. Due to these effects, a person sleeps better. All dairy products have a similar effect, especially cheese, which contains the most casein.

3. Healthy Sleep Foods: RICE

Recently, trials have been conducted, according to which people who eat Jasmine rice fell asleep earlier than those who did not eat this product. The Japanese favorite food has a high glycemic index. The human body slowly digesting cereals releases glucose into the blood, thereby improving the quality of sleep.

4. Useful foods for healthy sleep: BANANAS

Rich in magnesium, calcium and muscle relaxants, bananas are essential for anyone looking for a good sleep. It is worth eating food at least one hour before going to bed.

5. Useful foods for healthy sleep: FISH

Tryptophan and Vitamin B6, which are abundant in tuna [Inna Dubson - I advise you to choose other types of fish, since tuna is the most harmful fish, it accumulates a lot of mercury due to being a predator, that is, at the top of the food chain], promote the active production of melatonin and serotonin. Recall that these substances have a relaxing effect on the body. Insomnia is most directly related to the lack of Vitamin B6. If you need to get enough sleep, include in your diet valuable fish [Inna Dubson - fish should be eaten a couple of hours before bedtime].

5. Useful foods for healthy sleep: NUTS

Almonds, or rather, magnesium, which is present in nuts, can relax muscles and stimulate sleep. American scientists have confirmed the fact that the body, which lacks magnesium, is at risk of insomnia. If your sleep is disturbing and you often wake up at night, eat a handful of dry nuts an hour before going to bed. You can also replace roasted almonds with almond oil.

5. Useful foods for healthy sleep: CEREALS

Thanks to the complex carbohydrates found in cereals, you can increase your blood tryptophan. Also in cereals there is Vitamin B6, the benefits of which have already been mentioned above. A good night's sleep will come to you after you eat some fortified porridge.

6. Healthy Sleep Foods: Lettuce SALAD

Green salad Lettuce. The product contains lactucarium (a substance with unique sedative properties), as well as calcium and potassium. The latter can be thought of as a fundamental nutrient for the nervous system. With the help of green salad, you can get rid of pain in joints and muscles, migraines and feelings of anxiety - all these unpleasant phenomena often make you wake up in the middle of the night. The plant must be brewed with tea. One cup an hour before bed is enough to achieve the effect. Boil the lettuce leaves for 5 minutes, then strain and cool slightly.

7. Useful foods for healthy sleep: OTHER

The list of healthy sleep products also includes honey, chicken eggs (boiled), green tea, prunes, pumpkin, dill, soothing herbal teas with mint, oregano, rose hips, lavender.

Sleep has a significant impact on all body systems. Certain foods and beverages contain substances that help control the sleep-wake cycle, that is, they allow people to fall asleep quickly and maintain sound sleep.

Good and long-lasting sleep has a positive effect on a number of medical conditions, which include the following:

• obesity;
• diabetes;
• diseases of the cardiovascular system;
• high blood pressure or hypertension.

However, not everyone succeeds in getting enough sleep. According to the US Centers for Disease Control and Prevention, 30% of the world's population will experience insomnia at some point in their lives.

Several chemical compounds, including amino acids, enzymes, nutrients and hormones, interact with each other and the body to provide a quality night's rest. These include the following:

• tryptophan;
• melatonin;
• gamma-aminobutyric acid (GABA);
• potassium;
• pyridoxine;
• diaminovaleric acid;
• serotonin;
• histamine;
• acetylcholine;
• antioxidants;
• group B;
• zinc;
• copper.

Many foods contain insignificant amounts of these chemicals, and only a few contain significant amounts of substances that can have a positive effect on sleep quality.

Below are the best foods for improving sleep.

Almonds promote good sleep due to their high melatonin content

Almonds are high in melatonin. Melatonin is a hormone that helps the human body regulate the sleep-wake cycle.

One ounce (30 grams) of almonds contains about 80 milligrams (mg) of magnesium and 76 mg of calcium. These are two minerals that promote muscle relaxation and sleep.

Almonds are high in nutritional value and can be used as an evening snack. It contains a significant amount of unsaturated fat and a low amount of sugar and saturated fat.

Warm milk

Warm milk has long been known for its hypnotic properties. It contains four substances that can improve the quality of your night's rest - tryptophan, calcium, vitamin D and melatonin. Also, drinking warm milk before bed can be a good relaxing ritual, as can drinking a cup of warm tea.

Low-fat milk is a healthy food to relieve hunger because it is low in calories and has good nutritional value. One cup of 1% milk contains the following substances:

• 8 grams (g) protein;
• 300 mg calcium;
• 500 international units (IU);
• 100 IU vitamin D;
• 100 calories.

Kiwi

The link between kiwi and sleep has scientific evidence. So, in a 2011 study in Taiwan, scientists gave subjects kiwi fruit one hour before bedtime for four weeks. As a result, the participants in the study reported improved sleep quality and reduced sleep time.

Kiwi fruit provides a good night's rest because it contains a number of important substances that promote sleep, for example:

• melatonin;
• anthocyanins;
• flavonoids;
• carotenoids;
• potassium;
• folates;
• magnesium;
• calcium.

Chamomile tea is renowned for its soothing properties

Chamomile is a plant traditionally used by humans to combat insomnia. Experts believe that the hypnotic properties of chamomile are given by a flavonoid called apigenin.

Apparently, apigenin activates GABA receptors, and it is this process that stimulates sleep.

The scientific community offers little evidence for the benefits of chamomile in fighting insomnia, however, just like milk, a cup of warm chamomile tea can psychologically set a person to sleep.

Walnut

Walnuts contain several substances that promote good sleep. 100 grams of walnuts contain:

• 158 mg magnesium;
• 441 mg potassium;
• 98 micrograms (mcg);
• 98 mg calcium.

Walnuts also contain significant amounts of melatonin, but researchers have not yet confirmed a link between consuming this product and improving sleep quality.

Cherry

Cherries contain four sleeping pills - melatonin, tryptophan, potassium and serotonin. Some scientists believe that the antioxidants called polyphenols found in cherries can also affect sleep.

In a review published in the journal Nutrients, American researchers described the scientifically proven health benefits of cherries. In particular, they pointed out that there is a link between consumption of this product and improved sleep quality.

The researchers also noted that the anti-inflammatory properties of tart cherries may help ease pain after strenuous exercise and improve cognitive function.

In addition, cherries are high in nutritional value as they are rich in fiber and vitamin E.

Fatty fish

Fatty fish can improve sleep because it contains significant amounts of vitamin D and omega-3 fatty acids, two substances that help the body regulate serotonin levels. Serotonin is responsible for establishing a fixed sleep-wake cycle.

However, oily fish also includes other hypnotic compounds. For example, 85 grams of wild Atlantic salmon fillets contain:

• 416 mg potassium;
• 25 g magnesium;
• 170 g phosphorus;
• 0.54 mg zinc;
• 2.7 mcg;
• 21 mcg folic acid;
• 10 mg calcium.

In a 2014 study by Norwegian scientists, subjects who ate Atlantic salmon three times a week for a month and a half performed better during the day and fell asleep better than those who ate chicken, beef and pork.

According to scientists, these results are associated with increased levels of vitamin D and improved regulation of heart rate due to the high content of omega-3 fatty acids in salmon.

Barley grass powder can be added to smoothies

Barley grass powder also has hypnotic compounds including GABA, calcium, tryptophan, zinc, potassium, and magnesium.

This powder can be added to smoothies, scrambled eggs, salads and soups.

Lettuce salad

Lettuce and its seed oil are used to treat insomnia and improve sleep quality. Some experts believe that this product has a sedative-hypnotic effect on the body. In their opinion, this is due to the content of lactucin in the plant.

A 2017 study by Korean scientists showed that lettuce not only increases sleep duration, but also protects cells from the damage caused by sleep-related stress.

Other natural methods to improve sleep

You can fight insomnia not only by changing your diet, but also by other natural remedies, which include the following:

• valerian;
• st. John's wort;
• passionflower tea;
• kava.

It is best to discuss this with your doctor before taking any herbal supplements, as these can exacerbate the symptoms of certain medical conditions and interact with medications.

By making positive lifestyle changes, you can build a healthy sleep-wake cycle. To do this, you must adhere to the following recommendations:

• avoid foods that cause heartburn, such as spicy foods.
• stop consuming foods and drinks that contain caffeine a few hours before bedtime;
• eat whole grains instead of white bread, white pasta, and sweets.
• do not skip meals;
• maintain water balance;
• exercise regularly.
• do not consume food 2-3 hours before bedtime.

Conclusion

Many foods contain various ingredients that help control the sleep-wake cycle.

Preliminary research has shown that certain types of nuts, fruits, and seafood can improve sleep. For decades, people have used a variety of foods to combat insomnia and improve sleep quality.

Most of the products used for this purpose do not harm the body, therefore, in moderate amounts, they can be consumed by all people who do not suffer from specific allergies.

To benefit from sleeping pills, it is best to take them a few hours before bed. This approach will reduce your risk of developing stomach upset and acid reflux.

Almost everyone has experienced sleep problems. But for some, prolonged falling asleep has long become a habit. Whatever people do: some drink pills in handfuls, others count sheep, and still others have long come to terms with this problem. But there are effective ways to improve your sleep.

Why do people suffer from trouble falling asleep

There are many reasons why insomnia and the problem of falling asleep occur. The most popular ones are:

• Constant stress.
• Irregular work schedule.
• Increased activity before bed.
• Depression.
• Disruption of the nervous system.
• Various diseases of internal organs.

These are just a few of the reasons people find it difficult to fall asleep. They also include an uncomfortable sleeping place, too bright lighting, stale bed linen, uncomfortable air temperature in the bedroom. The list of these reasons is endless. But the most important thing is to find a solution to the problem.

Can the quality of sleep be improved?

You can cope with the problem if you make an effort. It will not be superfluous to undergo a medical examination to find the root of the manifestation of this situation. Only then can you determine exactly how to proceed. But if there is no time to travel to medical institutions, then you can cope with the problem by revising your diet. It may not contain enough foods to improve sleep quality and speed up the process of falling asleep.

Foods to help you fall asleep quickly

Pay attention to the list of foods that can dramatically change the situation with the speed of falling asleep.

1. Milk is a product that contains the hypnotic tryptophan. Therefore, a glass of milk will help you sleep like a baby.

2. Kiwi also contains hormones and acids, which have a positive effect on sleep and help to overcome insomnia and problems with falling asleep.

3. Almonds contain calcium and magnesium, which are good for the quality of sleep.

4. Hummus is an excellent product that carries the hypnotic tryptophan.

5. Sweet cherries contain melatonin, and it has a great effect on the ability to fall asleep quickly.

6. Bananas relax muscles and contain elements important for sleep quality.

7. Raw spinach is a product for perfect sleep and fast falling asleep.

8. Lean meat will help you fall asleep quickly.

9. Yogurt also contains ingredients to improve sleep.

10. Peanut butter saturates not only in the morning, but also before bedtime. Tryptophan enters the body, and it, in turn, prepares the body for the transition to a state of sleep.

11. Toast cereals are packed with vitamin B, which is important for the absorption of the sleep hormone tryptophan.

12. Cheese will also help you fall asleep, even if you swallow it at a later time.

13. Passion flower tea will relax and create a favorable sphere in the body for the transition to sleep.

14. Lemon balm will soothe and free you from unnecessary thoughts, and this is a guarantee of a good and quality sleep.

15. Prunes help kick-start the process of melatonin production, which is important for fast sleep.

16. Soy products accelerate the production of serotonin, which has a positive effect on the ability to fall asleep quickly.

17. Dark chocolate will also cure insomnia through serotonin.

18. Cereal products will give a challenge to insomnia and, of course, a person will be able to start dreaming faster.

19. Sweet potatoes contain potassium, magnesium and calcium - they help you fall asleep in a matter of minutes.

20. Red fish is rich in vitamin B 6, which will allow you to forget the word insomnia forever.

Include these foods in your diet and you will forever forget about counting sheep before bed.

A good, healthy sleep is an excellent prevention of many common diseases. As soon as your sleep becomes hectic you need to take urgent action. The first thing to do if you have a sleep disorder is to adjust your diet. Eating certain foods before you go to bed can improve or worsen your sleep.

The perfect dinner for a good night's sleep

You will be able to quickly fall asleep in a healthy sound sleep if 4 hours before lights out, you organize a dinner full of healthy carbohydrates ... It can be buckwheat, pea or rice porridge. It must be remembered that excessive obsession with such food can lead you to gain additional weight. So watch your portion sizes, eat monotonous, and don't forget about important physical activity (good physical fatigue, like the right foods, is extremely important for sleep).

As a staple for the last carbohydrate-based meal of the day, oatmeal is great, as it is high in melatonin, which soothes our bodies. Have a delicious and healthy dinner of oatmeal or porridge.

Sleep-enhancing foods

The last main meal should be taken 3-4 hours before bedtime, not later. However, many people find it difficult to fall asleep on an empty stomach. What sleep-enhancing foods can you eat before you go to bed?

As a child, how did mom offer you a glass of warm milk as a soft and tasty sleeping pill? This is a really sure and proven remedy for a good night, as the tryptophan in milk interacts well with calcium, which is also in large quantities in this product, and has a calming effect.

Milk before bed is twofold. What is another advantage? The fact that milk is one of the best folk remedies for the beauty and health of your teeth. Use it as a drink and as a rinse after cleaning. Powdered milk can even be used instead of toothpaste from time to time. Result: reduced bleeding and sensitivity of the gums, getting rid of tartar, natural whitening. Traditional medicine also recommends powdered milk for getting rid of bad breath. Of course, this is not getting rid of all the problems, especially if you already have them and implantation and prosthetics are looming in the near future, but the preventive measure is excellent.

Sunshine bananas are high in magnesium, serotonin and melatonin, which makes them a natural sleep aid. However, you should not lean on bananas, they are very nutritious, relatively heavy foods for your body. To improve sleep (maybe after a pleasant joint action?), Eat one banana for two with your loved one.

Honey, taken in small quantities, is another product that helps a person to relieve nervous tension before bedtime. Slowly dissolve a teaspoon of healthy sweetness in your mouth, or add it to the glass of warm milk already mentioned above.

A handful of almonds consumed before bed will help satisfy your night hunger and relax well. These lovely nuts contain magnesium and tryptophan.

What foods should not be eaten before bed? Before going to bed, you should not drink any type of coffee, fried and fatty foods, alcoholic beverages, spices and strong tea. Without these components, even a minimal one will give you more rest than with them.

Best teas before bed: 3 recipes

Recipe number 1... Brew a glass of black tea and let it cool slightly and infuse. Separately, brew 15 grams of medicinal chamomile with a glass of boiling water and also let it brew. Strain both teas and combine. If you really like sweet tea, you can add a teaspoon of honey. Lemon balm can be used instead of chamomile. It is better to drink such a drink not immediately before bedtime, but about 2 hours in advance.

Recipe number 2... It is convenient to use a thermos to make this sleep-enhancing drink. You will need half a liter of water, black tea - 5 g, three dry rose hips, 5-10 grams of dry thyme. We fill all the components with boiling water in a thermos, after half an hour the drink is ready for use. Good honey can be added if desired.

Recipe number 3... To prepare this drink, which can be drunk right in bed before going to bed, you must prepare a collection of chamomile flowers (10 grams), rose hips (20 grams), valerian root (20 grams), dried strawberries, strawberries (2 pieces) and jasmine flowers (5 grams). All ingredients should be chopped and mixed thoroughly. For the broth, you need 750 ml of boiling water. Insist for a quarter of an hour. Brew green tea with strained infusion. After five minutes, you can drink a wonderful drink. Enjoy your sleep soon!

Denis VU

Good sleep is essential as it is the key to both physical and emotional health. Improving sleep will help you feel refreshed and your body can perform various functions.

However, many people cannot sleep well at night and tend to have trouble falling asleep. This is a very common phenomenon in the modern world because many everyday problems and the use of technology have changed sleep in different ways.

In order to get good quality sleep, it is very important to organize your sleep schedule and place to sleep. Experts recommend removing all technology devices that could interfere with sleep from the bedroom, and eating a healthy diet and avoiding junk food before bed.

Many studies have shown that a good diet is the key to improving sleep and preventing problems like insomnia. These same studies have proven that certain foods can help you sleep better because they have properties that act on the nervous system and stimulate the secretion of chemicals such as melatonin and serotonin, which are associated with relaxation and sleep quality.

What foods should you eat to sleep better?

• Oatmeal

While oatmeal is often recommended for breakfast, you can also eat it throughout the day, including late at night. This product is very beneficial for the cardiovascular system and for patients with diabetes mellitus. Consuming it 2-3 hours before bedtime can help relax the body for better sleep because it stimulates the production of melatonin.

• Almond

A handful of almonds will help you sleep soundly without interruption. This can be explained by the fact that the tonsils contain tryptophan and magnesium, two substances that can induce sleep.

Adding honey to milk or tea can be very beneficial for improving sleep. Honey contains glucose, which signals the brain to reduce the function of orexin, a substance that is directly linked to insomnia.

• Whole wheat bread

Whole grain bread has vitamins B1 and B6. Combine it with honey and it will help tryptophan reach the brain, where it is converted to serotonin and improves sleep quality.

• Cherry

One of the best ways to sleep well and avoid interruptions in the middle of the night is to consume melatonin. Cherries, like oats and walnuts, are a natural source of melatonin and can help improve sleep.

Products for insomnia

• Herbal tea

Herbal tea can be one of the best options for sleeping well and resting peacefully. Various types of tea, such as chamomile, lemon balm, lavender, pasiflora, lime blossom or lemon tea, have sedative properties and help the body to rest and sleep better.

• Dark chocolate

You can eat dark chocolate during the day as well as at night. This delicious food you love so much can help improve sleep because it stimulates the production of serotonin, a hormone that relaxes the body and mind.

• Bananas

Bananas act as sleeping pills. This superfood is not only rich in nutrients, but also stimulates the secretion of melatonin and serotonin to improve sleep quality. Eating bananas before bed gives the body a good dose of magnesium and potassium, which act as muscle and nervous system relaxants; they are essential for restorative sleep.

• Warm milk

You probably drank warm milk more than once before bed. It is delicious and also helps to improve sleep due to its content of tryptophan, which is an essential amino acid in the production of melatonin and serotonin, which are mediators involved in the sleep cycle.

• Chicken

Chicken is another food that contains the amino acid tryptophan. To maximize its effectiveness, we recommend eating it in the afternoon along with a serving of whole grain bread.