7 superfoods that will help you sleep like a log

Insomnia appears as one of the main concerns of the Spanish population, evidence of this is that 12% of Spaniards suffer from chronic insomnia and 30% say they wake up with the feeling of not having rested.

[Los ‘somníferos’ que se compran en el ‘súper’: 15 alimentos para dormir como un tronco]

All this, added to the worries of everyday life and the current hectic pace of life, can also lead us to wake up frequently during the night or directly force us to get up earlier and earlier than expected. In short, sleep disorders that are becoming more and more common, which you can start to combat with the famous 4-7-8 breathing technique, but in which diet can also play a fundamental role.

And, did you know that there is a list of superfoods that they can help you sleep like a log? In this article we want to talk specifically about seven of them. Foods that from now on can become the best allies of your diet to combat insomnia naturally.

As we have anticipated you, diet can become a great ally and, not only to help maintain iron health or to avoid disorders and diseases such as obesity, diabetes or high blood pressure, but it is also essential to help us cover all the functions of the body and among them, sleep.

Next we are going to talk specifically about seven foods rich in tryptophan, serotonin and melatonin, which can help you sleep better.

  • Milk: Did you know that dairy products, thanks to their high tryptophan content, help you sleep better? This is one of the reasons why having a glass of warm milk before bed can be a relaxing habit that facilitates that rest.

    In this case, tryptophan is an essential amino acid that our body cannot manufacture, but that we can obtain from food, such as milk in this case.

    Among other functions, tryptophan helps our body to obtain serotonin, better known as the “hormone of happiness”, which not only helps improve mood, but also other functions such as appetite, digestion or metabolism. sleep.

  • Kiwi: This fruit also has a high content of serotonin. To which must be added the existence of a study in which it was observed that people who ate two kiwis a day one hour before going to sleep and for a month, improved conciliation and the duration of sleep.

  • Cereals: In this case, cereals can also be another of those superfoods that will help make it easier for you to sleep. And it is that, on the one hand, they are an excellent source of carbohydrates, which help increase the amount of tryptophan available to become serotonin and part of it later in melatonin, a hormone that also promotes sleep and that you can also find in some cereals such as oats, rice and corn.

  • Blue Fish: the high content of omega 3 fatty acids and vitamin D present in oily fish and in fish such as tuna and salmon, can also help you sleep better. The reason? These seem to have a crucial role in regulating serotonin concentration.

  • Birds: On the other hand, meats such as turkey or chicken are also great sources of tryptophan.

  • Nuts: Almonds and walnuts are two nuts that are very rich in melatonin.

  • infusions: Drinking an infusion of chamomile, linden, lemon balm, Valenciana or passionflower at least one hour before bedtime can also help you relax. Although you should then control the amount of liquid you drink during dinner to prevent this from altering your sleep cycle.

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