Only with the help of pharmaceutical preparations you can cope with insomnia and sleep problems, there is a more “tasty” way.
Sooner or later, every person faces insomnia. For some it’s a single episode and for others it’s an overnight problem. Fortunately, there are some foods that can help you fall asleep a little easier. Check out the five best sleep products to help you relax and recharge. Realbuzz.com writes about it.
Daily
If you need to get a good night’s sleep, you should pay attention to foods containing tryptophan before going to bed. Tryptophan, an essential amino acid, helps increase serotonin and melatonin levels in the body, which can induce sleepiness. While turkey is a well-known source of tryptophan, there are other sources that might be better for dinner. These are dairy products such as yogurt, kefir, and milk.
In addition to the tryptophan levels, milk is also a great source of calcium, which helps the brain use tryptophan to produce melatonin. Research has also shown that a lack of calcium in the diet can cause sleep disturbance and a lack of deep sleep.
Rolled oats
Although many people associate oatmeal with breakfast, it is also ideal for dinner. Oats are a good natural source of melatonin, often taken as a sleep aid due to its ability to regulate the body’s internal clock. This porridge is an excellent source of tryptophan, especially when combined with milk.
In addition, oatmeal is rich in calcium and magnesium, two minerals that promote good sleep. For a warm, soothing snack before bed, try eating a small bowl of oatmeal to help you fall asleep, and the benefits are doubled when paired with any of the toppings below!
Banana
If you experience muscle cramps or cramps at night, you may be deficient in the magnesium and potassium electrolytes that help relax your muscles and help them function properly. Fortunately, bananas are a great source of both minerals and are a good bedtime snack, especially after a workout.
In addition, bananas also contain tryptophan, which can help improve sleep. Researchers at the University of New England in New South Wales have also found that eating a banana before bed can help people with sleep apnea reduce their risk of choking.
Cherry
Cherries are a natural source of melatonin, which helps to improve sleep and cope with insomnia. Additionally, cherries are beneficial for overall health in general.
A study published in The Journal of Sleep and Sleep Disorders Research found that eating cherries before bed helped participants fall asleep faster and easier, making fresh cherry or cherry juice a great natural sleep aid.
flaxseed
Flax seeds help regulate sleep due to their high levels of tryptophan and omega-3 fatty acids. In addition, the omega-3 fatty acids they contain have been shown to help reduce anxiety, depression and stress, which are the main causes of insomnia. Also, these tiny seeds have been proven to be effective against sleep apnea.
Not only that, flax seeds, known for their ability to reduce stress by relaxing the muscles and nervous system, are a good source of magnesium. Magnesium helps prevent restless legs syndrome and night terrors, which can also affect your sleep.
Remember when a nutritionist said which foods will help normalize hormonal levels?
Previously Focus wrote which vitamins and microelements are vital for your health
This material is for informational purposes only and does not contain advice that may affect your health. If you have problems, contact a professional.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.