Food for sweet dreams

By Yraa #able, #according, #acid, #add, #added, #adjust, #advisable, #affordable, #alcohol, #almonds, #amino, #amount, #asleep, #average, #avoid, #banana, #bananas, #beat, #bed, #bedtime, #beneficial, #blender, #blood, #Body, #boil, #boiled, #both, #broth, #calcium, #called, #calm, #calorie, #carbohydrates, #cardiovascular, #cause, #cereal, #cereals, #children, #chronic, #classic, #complex, #consume, #contain, #contains, #content, #contributes, #countries, #couple, #cup, #daily, #dairy, #deal, #decreases, #determined, #developing, #diet, #diseases, #doctors, #down, #dreams, #dried, #drink, #drinks, #drowsiness, #drunk, #due, #Easy, #eat, #eaten, #eating, #effect, #effective, #eggs, #energy, #enjoy, #enough, #even, #evening, #example, #experiences, #extremely, #fact, #fall, #faster, #feels, #few, #fibers, #fight, #fish, #five, #fix, #food, #foods, #found, #fragrant, #fresh, #frozen, #g, #general, #glass, #glasses, #glucose, #go, #going, #Good, #gradually, #green, #greens, #half, #hard, #having, #health, #Healthy, #hearty, #help, #Helps, #herbal, #here, #high, #his, #hour, #hypertension, #immune, #impact, #improve, #improves, #include, #includes, #increases, #index, #insomnia, #insufficient, #interfere, #involved, #joint, #juice, #know, #last, #latter, #least, #leaves, #less, #lettuce, #levels, #long, #lot, #low, #magnesium, #maintain, #matter, #may, #melatonin, #menu, #milk, #minimal, #minutes, #much, #muscle, #muscles, #natural, #negative, #nervous, #night, #nine, #normal, #normalization, #normalizes, #nutrition, #Oil, #our, #people, #periodically, #plays, #potassium, #pour, #prefer, #problems, #processed, #production, #promotes, #proper, #properties, #protein, #provide, #provides, #quality, #quickly, #re, #reason, #recommended, #Reduce, #reduces, #reducing, #relaxation, #relaxes, #replace, #replaced, #research, #rice, #rich, #rid, #ripe, #risk, #role, #scientists, #seem, #serotonin, #set, #seven, #six, #sleep, #Sleeping, #slowly, #some, #soundly, #source, #stabilizing, #start, #strain, #strength, #strengthening, #strengthens, #stronger, #substance, #suffer, #sugar, #sweet, #system, #t, #takes, #taste, #tea, #therefore, #those, #thus, #today, #too, #true, #try, #tryptophan, #turn, #twice, #two, #Types, #unusual, #useful, #vitamin, #wake, #warm, #Water, #way, #were, #who, #will, #winter, #works, #world, #yogurt

It usu­al­ly takes a healthy per­son about 20–30 min­utes, or even less, to fall asleep sound­ly until the morn­ing. If it takes you about an hour or more, and at night you peri­od­i­cal­ly wake up and toss and turn for a long time, then you know first­hand about prob­lems with sleep. It is nec­es­sary to get rid of them in a com­plex way, hav­ing deter­mined for a start the main cause of insom­nia. An impor­tant role in the nor­mal­iza­tion of sleep is played by the dai­ly diet, in which it is use­ful to include foods with seda­tive prop­er­ties. They will be dis­cussed.

Sleep problems — health problems

Sleep problems - health problems

Accord­ing to the rec­om­men­da­tions of doc­tors, to main­tain health, a per­son should sleep sev­en to nine hours a day. But in today’s dynam­ic world, most peo­ple get only about six hours of sleep on aver­age. Insuf­fi­cient sleep has an extreme­ly neg­a­tive impact on health, because when we sleep sound­ly all night, our body restores strength and ener­gy.

After prop­er sleep, a per­son feels much hap­pi­er and stronger, the brain works bet­ter, the immune sys­tem strength­ens, metab­o­lism nor­mal­izes and the risk of devel­op­ing hyper­ten­sion and oth­er car­dio­vas­cu­lar dis­eases decreas­es.

If you’re hav­ing trou­ble sleep­ing, one easy way to deal with them is to adjust your diet. It is use­ful to enrich it with foods that have a ben­e­fi­cial effect on sleep and health in gen­er­al. Here are a few of them:

Sleep-enhancing foods

Sleep-enhancing foods

    jasmine rice

Accord­ing to research by Amer­i­can sci­en­tists, peo­ple who con­sume jas­mine rice a few hours before bed­time fall asleep faster than those who, for exam­ple, pre­fer oth­er types of rice for din­ner. The rea­son for this is the high glycemic index of jas­mine rice, which means that it is processed slow­ly in the stom­ach, grad­u­al­ly releas­ing glu­cose into the blood­stream. This increas­es the amount of sero­tonin and tryp­to­phan in the body, which has a ben­e­fi­cial effect on sleep. Thus, jas­mine rice helps to reduce the time to fall asleep.

This nut is a good source of mag­ne­sium, a ben­e­fi­cial micronu­tri­ent that improves sleep and relax­es mus­cles. When mag­ne­sium lev­els in the body are too low, the qual­i­ty of sleep is impaired. In addi­tion, almonds pro­vide enough pro­tein to help sta­bi­lize blood sug­ar lev­els dur­ing sleep. But because of the calo­rie con­tent of these nuts, you should not eat too many of them: 20–30 g of roast­ed almonds an hour before bed­time will be enough to quick­ly fall asleep. You can replace nuts with one table­spoon of almond oil.

Tryp­to­phan and a large amount of vit­a­min B6, nec­es­sary for the pro­duc­tion of mela­tonin and sero­tonin, were found in this fish. The last of these is called the hor­mone of hap­pi­ness. It is a neu­ro­trans­mit­ter that pro­motes relax­ation. Mela­tonin is a hor­mone for healthy sleep. Pro­tract­ed insom­nia may be due to the fact that the diet includes foods with low lev­els of vit­a­min B6. There­fore, it is desir­able to include food rich in this vit­a­min in the dai­ly menu. In addi­tion, it plays an impor­tant role in strength­en­ing the immune sys­tem.

boiled eggs

When a per­son expe­ri­ences sleep prob­lems, it is pos­si­ble that there is not enough pro­tein in his body. Try to fix this by includ­ing pro­tein foods in your diet. One of the most afford­able is hard-boiled eggs. Eat them a cou­ple of hours before bed to main­tain pro­tein lev­els and sleep sound­ly through the night. In addi­tion, eggs are able to fight acid reflux, which often wors­ens at night and inter­feres with nor­mal sleep.

In order to sleep bet­ter, it is rec­om­mend­ed to eat foods with com­plex car­bo­hy­drates. They increase the amount of tryp­to­phan in the body. Cere­als are a good exam­ple of such foods. They are rich in vit­a­min B6, an impor­tant sub­stance for the pro­duc­tion of mela­tonin. Improve your sleep qual­i­ty by eat­ing a hearty cere­al with min­i­mal added sug­ar.

Fruits and vegetables with sedative properties

Fruits and vegetables with sedative properties

They con­tain nat­ur­al mus­cle relax­ants, such as potas­si­um and mag­ne­sium. They help improve sleep. Bananas con­tain a lot of vit­a­min B6, which is involved in the pro­duc­tion of the sleep hor­mone mela­tonin. Due to the large num­ber of car­bo­hy­drates in these fruits, the body is well tuned to sleep. An hour before going to bed, it is use­ful to drink a banana milk­shake: beat one glass of milk well with a blender along with one ripe banana.

Tart cher­ries are high in mela­tonin. About 100 g of cher­ries, eat­en a cou­ple of hours before bed­time, will do you good and help you sleep bet­ter. In win­ter, fresh cher­ries can be replaced with cher­ry juice, or a few frozen or dried fruits can be eat­en. For those who suf­fer from chron­ic insom­nia, it is advis­able to drink a cup of cher­ry juice twice a day.

Lac­tu­car­i­um, which is found in let­tuce leaves, has seda­tive prop­er­ties. Green let­tuce leaves con­tain a lot of cal­ci­um, which also con­tributes to drowsi­ness. Potas­si­um in let­tuce pro­vides nutri­tion for the ner­vous sys­tem. In addi­tion, let­tuce reduces anx­i­ety, migraines, soothes mus­cle and joint pains that inter­fere with nor­mal sleep. To help you sleep well, chew on a few let­tuce leaves or add them to your tea before bed. It may seem unusu­al to you, but you can make tea from these greens. Pour one or two let­tuce leaves with two glass­es of water and boil for five min­utes. Then strain the broth and sweet­en to taste. Drink this tea at least half an hour before bed­time.

Healthy drinks before bed

For a good night’s sleep, avoid caf­feinat­ed drinks and alco­hol in the evening. It is best to enjoy a cup of fra­grant herbal tea before going to bed. Some of the best types of tea for insom­nia are decaf­feinat­ed green tea or chamomile tea. The lat­ter con­tains chem­i­cals that relax mus­cles and calm nerves. And the thea­nine in green tea helps to calm down and set the body up for sleep more quick­ly. It does­n’t mat­ter which of these two types of tea you pre­fer — for a good night’s sleep, drink them at least one or two hours before you go to bed.
Milk

ai generated, child, moon
suitcase, free background, windows wallpaper
ai generated, tree, forest
ai generated, robot, cyborg
ai generated, forest, woods

This is a true clas­sic of the genre. Warm milk before going to bed is drunk in many coun­tries by both adults and chil­dren. It con­tains the amino acid tryp­to­phan, which helps reg­u­late mela­tonin pro­duc­tion, and cal­ci­um, which is effec­tive in reduc­ing stress and sta­bi­liz­ing nerve fibers. Along with milk for din­ner, it is good to eat oth­er dairy foods, such as yogurt or cheese.

By Yraa

Leave a Reply