Foods That Help You Sleep Through The Night.We all sometimes have trouble falling asleep, and its absence has a very bad effect on the whole body It weakens the immune system, which is why we are more susceptible to viruses, increases the risk of losing weight during intensive training and also affects the hormones that regulate appetite, which increases hunger and thirst, reports Real Simple.Having the right hours of rest is important, because it allows you to carry out all the daily activities with the right energy and concentration . Sleeping little or badly, on the other hand, makes you easily irritable . And, if this disorder becomes chronic, it can also lead to more serious consequences, favoring the onset of diseases such as depression or diabetes.
These 15 Foods That Help You Sleep Through The Night
Almond
Almonds contain a lot of magnesium, and research shows that its deficiency can be associated with insomnia. To fall asleep, the brain must “calm down”, and magnesium can help with this process. You can taste almonds, mix them with yogurt or add them to salads.
Oats
Oats are a healthy source of carbohydrates from whole grains, as well as a good source of magnesium. This is why it is a good food to start but also to end the day. Can be combined with almonds, so the positive effect on sleep is greater.
raspberries
If you are like most, you probably have a lack of fiber, and this can have a negative effect on sleep. Most adults need 25 to 35 grams of fiber a day, and a handful of raspberries contains up to nine grams. If you mix raspberries with chia seeds and kiwi, you are on your way to increasing fiber intake and sleeping more peacefully.
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Yogurt and kefir
If so far you have not paid attention to intestinal health, you should start. The microbiome, a collection of millions of bacteria in your digestive system, is associated with a sleep pattern. A growing number of studies show the fact that the microbiome is involved in regulating mood, stress levels and sleep rhythm.
One of the best ways to keep your microbiome healthy is to consume probiotics. If you drink yogurt or kefir, you can increase the amount of beneficial bacteria and the variety of bacteria. You can add nuts, honey or fruit to yogurt.
citron
High stress levels can make it difficult to sleep. Consuming foods rich in vitamin C and omega-3 fatty acids can help lower stress hormones.
Good sources of vitamin C are citrus fruits, such as oranges, tangerines, lemons and lemons.
Salmon
Salmon is a source of omega-3 fatty acids, which help reduce stress levels in the body. Omega-3 fatty acids are considered essential, which means you should take them with food because the body cannot make them on its own.
Green leafy vegetables
Adding magnesium-rich foods can help you sleep well, especially for people who suffer from insomnia, so in the middle of the night, when they wake up, they can no longer sleep. To make sure you meet your body’s needs for magnesium, eat regular green leafy vegetables. / kp
Nuts
A Research of the University of Texas showed that eating nuts would increase levels of melatonin , a hormone that the body produces to regulate sleep-wake cycle: consumption of nuts it would stimulate production, helping you sleep better. Walnuts are also an excellent source of magnesium, which promotes relaxation and helps you rest better.
Peaches
The peaches have a high content of niacin (vitamin B3) , which helps keep the nervous system healthy . Thanks to this molecule with sedative effects and magnesium (peaches contain 9 mg per 100 g), which promotes muscle relaxation, this summer fruit is an excellent ally against insomnia.
Rice
Consuming a plate of rice for dinner is an aid to sleep better: a study by the Japanese Kanazawa Medial University supports it . The merit of the soporific effects of rice would be attributed to its high glycemic index , which seems to increase the levels of tryptophan in the body, a protein that stimulates the activity of serotonin , one of the neurotransmitters responsible for the feeling of well-being. For this reason, rice is fully included in the list of foods against insomnia .
