Sleep is essential for every person. But it happens that there are problems with this function of the body. Insomnia can occur due to stress at work or at home, poor diet, uncomfortable indoor climate. A special diet will help to cope with this problem and return sound sleep. The diet menu offered by Healthyinfo is hearty and healthy, so you won’t go hungry.
What is the purpose of the sleep diet?
Of course, it is important to eat foods that contain vitamins and other beneficial substances that enhance sleep, and refuse those that disturb it. And you need to follow a diet for quite a long time, especially if you have been suffering from insomnia for a long time.
The diet menu must include foods that are rich in vitamins C and group B, magnesium, calcium, copper, iron, and tryptophan. What are these products?
Here are the main ones:
pasta made from durum wheat;
Vitamin C makes it easier to fall asleep, so it is advisable to consume grapefruits, lemons, tangerines, oranges and freshly squeezed juices from these fruits. B vitamins normalize the functioning of the nervous system. Magnesium regulates the uniformity of sleep, calms the nerves, fights stress. Therefore, cereals, bananas and nuts should be included in the menu. The complex carbohydrates found in cereals and pasta, whole grain breads are soothing. However, they should not be consumed in large quantities, as they can cause weight gain. Not the last role in the diet is played by foods containing tryptophan. This amino acid helps produce serotonin. The best source of tryptophan is milk, soybeans, and eggs.
All these products must be on the diet menu for sound sleep.
As for harmful products, these are:
alcohol — at first it causes drowsiness, but then insomnia begins;
fatty foods — meat, dairy products, offal. They are digested for a long time and cause heaviness in the stomach, which means they worsen your well-being;
hard cheese — it is better to use it in the morning, as it produces tyramine — an invigorating substance;
caffeine — tea and coffee are also better to drink in the morning, as caffeine invigorates;
sweets — they dramatically increase blood sugar levels, which contributes to emotional arousal.
Detailed diet menu
In the diet menu, you can include any healthy products that help you fall asleep. And you can make it yourself, there are many options. We offer one of them.
Sample diet menu:
in the morning — porridge (better — buckwheat or oatmeal), banana, cocoa;
snack — citrus fruits (two tangerines, or an orange, or half a grapefruit);
lunch — fish soup, turkey, salad, compote;
afternoon snack — nuts and yogurt;
dinner — scrambled eggs or fish stewed with vegetables, herbal tea or warm milk.
Breakfast during the diet is a must. It can be cereal or pasta, boiled eggs. You can make a sandwich with whole grain bread, turkey or chicken and vegetables. It is advisable to supplement breakfast with citrus fruits. Lunch can be anything, but the food should be satisfying. A light salad is not enough. However, you can’t overeat either. Snacks can be as follows: nuts, yogurt, cottage cheese, milk, fruits. But dinner is the most important meal of the day. It should be early (three hours before bedtime) and not too dense. It is good to choose fish with rice or vegetables, pasta with salad, you can cook an omelette. As for drinks, it is advisable to drink warm milk or cocoa, and herbal teas are also very conducive to sleep. You just need to choose them correctly, because some herbs invigorate. Lemon balm, chamomile, mint, lavender, oat grass have a calming effect. And it is best to drink drinks an hour or a half before bedtime.
Recipes for health and sleep
What recipes are suitable for this diet? There are a lot of them. These are various meat, fish, vegetable dishes. Here are some easy and delicious recipes.
Soup with oatmeal
Lightly fry a glass of oatmeal in a dry frying pan. Cut the onion and carrot into cubes and sauté, add 250 g of tomatoes and simmer. Bring a liter of water to a boil and put vegetables in a saucepan, bring to a boil and add cereal. After five minutes, add four cloves of garlic. Simmer for two more minutes and remove soup from heat. When serving, sprinkle with herbs and put a slice of boiled egg.
Fish with vegetables
Wrap one medium eggplant, a small zucchini and a yellow bell pepper separately in foil and bake in the oven at 200°C. Then cut the prepared vegetables into small pieces, cut four tomatoes into cubes, chop two cloves of garlic. Salt and pepper the vegetables and drizzle with olive oil. Bake 500 g of salmon fillet in the oven, then divide into small pieces and mix with vegetables. Sprinkle everything with wine vinegar and sprinkle with chopped herbs.
Buckwheat in pots
Rinse 200 g of buckwheat and put on the bottom of the pots. Pour in water so that it is 1 cm higher than buckwheat. Cut one sweet pepper, carrot, tomato, small eggplant into cubes and put in a pot. Salt everything and cook in the oven for about 30–40 minutes.
Lenten cake with banana
Pour a handful of raisins and some cranberries with water to make the berries softer. You can take dried apricots or prunes — any dried fruits. Mash two ripe bananas well with a fork. Add half a glass of sugar, four tablespoons of vegetable oil, a little salt, orange juice (one glass) and a teaspoon of soda to bananas. Then mix dried fruits and a handful of chopped walnuts into the dough. After five minutes, add two cups of flour and knead well. Cook the cake in the oven for about an hour.
Don’t forget warm milk and herbal teas. These drinks will help improve sleep and improve health. Tea recipes are very simple: brew a spoonful of raw materials with a glass of boiling water and insist. You can mix herbs or cook them separately. Honey and a slice of lemon can be added to tea.
A special diet for sound sleep is very effective if followed for a long time. So try this food if you suffer from insomnia.