Sleep is essential for life and is the basis of many physiological and psychological functions. More and more people have occasional insomnia. If you want to fall asleep more effectively to sleep more and, above all, better, take note of these tips.
A reduction in sleep quality can affect not only fatigue and lack of energy but also our weight, appetite, physical activity, and body temperature regulation. A healthy diet with these foods is essential to get better sleep, feeling good every day, and having energy. Read on and find out what they are.
How to boost melatonin?
Melatonin is a hormone produced during the dark phase of the day. Its main function is to promote sleep by regulating the circadian rhythm. Since it is distributed throughout the body, its action extends to most organs of the human body.
Melatonin is a hormone that is synthesized from the essential amino acid tryptophan. Upstream, tryptophan is converted into serotonin, a neurotransmitter known as the “mood or happiness hormone” related to healthy sleep.
The concentration of serotonin in the brain is proportional to the concentration of tryptophan in the blood and brain. In turn, thanks to serotonin, we obtain melatonin. It is, therefore, important that the diet is a source of tryptophan so that the body can naturally synthesize the right amounts of serotonin and melatonin. Still, for this, it needs the presence of other nutrients such as carbohydrates, omega-3 fatty acids, magnesium, and zinc.
6 Ideal Foods To Improve Your Sleep
Here is a series of foods to help you fall asleep:
1. whole grains rice, wheat, corn
These are sources of tryptophan, essential for the production of serotonin and melatonin. In addition, these foods provide a high content of B vitamins, which are the most helpful in the functioning of the nervous system. They are also rich in carbohydrates, which are necessary to absorb tryptophan.
2. Dairy products fresh cheese, yogurt, and milk
These are rich in tryptophan, especially cheese, and provide minerals such as magnesium and zinc, which are necessary to absorb tryptophan.
3. Foods source of omega 3 blue or fatty fish, such as tuna, salmon, sardines
They contain fatty acids rich in omega 3. These help to reduce symptoms such as anxiety and sleep disorders.
4. Oleaginous walnuts, almonds, and peanuts
These foods are rich in B vitamins. The deficiency of these vitamins can generate alterations in the central nervous system.
It has a high content of vitamins and minerals and provides the body with a short energy supply. In addition, it contains tryptophan which helps increase serotonin levels.
It is rich in vitamins and minerals. It also contains active compounds that stimulate the production of serotonin. At the same time, other components of pineapple calm anxiety.
If pineapple is eaten at night, the brain converts tryptophan into melatonin, the sleep hormone, which is why its consumption is associated with better rest. It also favors digestion.