Some of us have trouble falling asleep, others are light sleepers and then there are people who have trouble disconnecting and going to bed at a reasonable time (my case)
Whatever the reason we are not the only ones. There are more than 50 million people who do not fall asleep (and I am counting only from the United States) But it is something that must be taken very seriously. The benefits of a good night’s rest are innumerable: sleep produces serotonin (the hormone of happiness), keeps the brain active, strengthens our immune system, reduces our waistline! (seriously, a good rest is essential to lose weight), our skin looks younger and reduces the risk of high blood pressure and heart disease.
But rest assured, here is the good news: Including these foods in our diet can help us increase our chances of helping us fall into the arms of Morpheus.
Most fish, and especially salmon, halibut and tuna, contain vitamin B6, which produces melatonin (a hormone that induces dark sleep), according to an article published by the New York Academy of Sciences. See recipe for Salmon So at dinner, let’s try to include a portion of fish with a little salad or rice, you’ll see why.
Studies have shown that if we eat carbohydrate-rich foods for dinner, we will fall asleep very quickly. This is because foods that have a high GI (glycemic index) that increase tryptophan, which is a sleep inducer. The rice can be eaten normal, in risotto or in soup, like this rich fennel soup with rice or you can also see here more recipes with rice.
3. Cherry juice
In a small study they showed that tart cherry juice is rich in melatonin (as is fish) and is shown to help you sleep. In that study, when adults with chronic insomnia drank a cup of tart cherry juice twice a day, they experienced relief in the severity of their insomnia and slept much better.
Dairy products like yogurt and milk have a healthy dose of calcium, and there is research to suggest that a diet low in calcium can make it difficult to fall asleep. Calcium is also found in plant sources as we will see later.
5. Whole Grains
Barley, brown rice, and other whole grains are rich in magnesium which helps you fall asleep.
Dairy products are well known foods rich in calcium. But green leafy vegetables like kale, kale, Swiss chard, and spinach also have high doses of calcium. Studies suggest that a diet deficient in calcium can make it more difficult to fall asleep. It has been known for many years, the stories of the grandmothers who gave lettuce water to their children to make them sleepy.
Chickpeas are high in vitamin B6, which is necessary for melatonin (a hormone that induces sleep caused by darkness), according to an article published in a New York Academy of Sciences. This recipe that follows has the perfect combo, chickpeas with spinach or you can also prepare a chickpea soup, they are cheap and their flavor and texture is delicious! Or these Chickpeas with Spinach In this photo I sautéed them with a piece of chopped onion and spinach a little salt and pepper, see the recipe
9. Fortified cereals
Like chickpeas, fortified cereals also have vitamin B6, which, as I have already explained, produces melatonin, the hormone that makes us sleepy, in our body.
We already know the keys to the foods that will help us sleep better! If you liked the article, share it on facebook or on your favorite social network, which one do you prefer? don’t forget to leave me your comments 🙂 See you in the next post!
I recommend you see The 5 Best Detox Smoothies, super easy to prepare