Sleep can be disturbed by many factors. This fragile mechanism, of which our body has a vital need, can be affected by stress, bad eating habits, too many carbohydrates in the diet, lack of important substances, overwork in everyday life and many others. Temperature conditions in the bedroom also affect sleep and can disrupt it. Alcohol consumption is a factor that should not be neglected either.
However, diet is a really big factor that can both worsen and improve sleep. Diets that include excessive amounts of refined carbohydrates, sugars, fried and fatty foods are usually the secret culprits for poor sleep, frequent awakenings, and difficulty falling asleep.
Fortunately, this is a reversible problem that can be corrected with the help of sleep-promoting foods. Here are three of the most relevant in this case, which will help you sleep better every day if you include them more often in your menu.
Melatonin-rich foods have been proven to have a beneficial effect on sleep and its mechanisms. Almonds are precisely such a food, rich in melatonin, which improves the quality of sleep and contributes to falling asleep more easily. You can add them in any way to your food – to salads, baked goods, baked dishes, meats, fish, vegetables.
Almonds are also rich in magnesium which also promotes sleep, reduces cortisol levels which interfere with sleep as it increases stress levels in the body.
Salmon is very rich in omega-3 fatty acids and vitamin D, which increase levels of serotonin – a happy hormone that plays an essential role in sleep mechanisms, improving mood and eliminating stress.
Fresh and yogurt
Milk is rich in tryptophan. This substance is transformed into serotonin during metabolic processes. That is why it is so necessary and important for sleep. Tryptophan is also found in eggs, sweet potatoes, almonds, bananas, chia, hemp seeds.