The 11 Foods That Help You Sleep Well.
Do you often have trouble falling asleep at night?
Getting a good night's sleep is often "mission impossible"?
What if you looked to your diet for the causes?
According to the medical profession, what we eat in the hours before sleep plays an important role in falling asleep.
Indeed, it can improve or deteriorate the quality of your sleep as well.
here is 11 foods that will help you sleep well tonight without taking medication. Look :
1. Hard-boiled eggs
If you have trouble sleeping at night, it may be because you didn't eat enough protein before bed. Or maybe your snack was too high in carbs. Indeed, it is recommended to avoid cakes and sweets before bedtime. Why ? Because it can cause blood sugar spikes at night. It is guaranteed to wake up around 2 or 3 in the morning. The solution ? Eat a hard-boiled egg, some cheese, nuts or any other high protein snack. So, no cravings in the middle of the night.
2. Banana
Afraid of sleeping badly tonight? Eat a banana before bed! They contain magnesium and potassium which relax the muscles. They also contain tryptophan which converts into serotonin and melatonin: hormones calming the brain. Here's my favorite smoothie to drink before bed: put a banana with a cup of milk or soy milk (and ice, if you like). Mix, pour and drink!
3. Infusions
It is said that you should not consume stimulants in the evening, such as caffeine or theine. But some varieties of tea contain little or no tea and can be taken in the evening while stimulating the feeling of sleep. Infusions are also recommended. Chamomile is known to calm and help you fall asleep. Green tea is another good alternative. It contains theanine which promotes sleep. Just choose a decaffeinated green tea if you drink it at bedtime. Do not drink more than one cup.
4. Almonds
The big winner in sleep-promoting foods is almonds. It contains magnesium which promotes both sleep and muscle relaxation. It is full of protein and maintains blood sugar levels while sleeping. At last, it promotes sleep by accelerating the transition to the rest cycle after digestion. Here is my tip: take a tablespoon of almond puree or snack on 30 g of almonds before bed.
5. Edamame
Edamame is the still young soybean. It is highly regarded in Asia where it is considered like a superfood. It is rich in iron, omega 3 and 6 and in proteins. If you crave a salty snack before bed, edamame is your best ally. Lightly salty, a handful of these seeds quickly calm hunger without being heavy to digest.
If you are in the period of menopause, or premenopause, and you are prone to insomnia, edamame can regulate your deficiencies. Its natural compounds resemble estrogen found in soy products, they regulate nighttime hot flashes that disrupt sleep.
Here is my favorite recipe: in a food processor, put 2 cups of cooked and peeled edamame with 1 teaspoon of salt, a drizzle of olive oil and 1 clove of garlic (optional). Mix to obtain a very smooth paste. Then spread it on a cracker or a piece of bread a few hours before going to sleep.
6. Cereals
A little bowl of unsweetened cereal before bed is not a crime. It's even a healthy snack, especially if you add a little milk for protein. Natural cereals promote sleep. Choose simple grains that have not been processed. For example, muesli with no added sugar like this. Complex foods high in carbohydrates increase the production of tryptophan in the blood. Tryptophan makes it easier to sleep. Bonus: add some dried cherries to your cereal to increase the sleepy effect. Either way, don't eat more than one bowl.
7. Foods rich in fiber
What you eat during the day also affects your night. A study published in the Journal of Clinical Sleep Medicine found that people who consumed a lot of fiber had a more restful sleep. In addition, the researchers found that people who ate a lot of saturated fat had shallower and more restless sleep. So choose foods high in fiber like beans, broccoli, and raspberries, and cut back on foods high in saturated fat, like bacon, steak, butter, and cheese.
8. Dairy products
Yogurt and milk contain tryptophan and calcium. The latter reduces stress and stabilizes nervous emotions. This means that eating Greek yogurt before going to bed can help you sleep, while reducing anxiety or stress.
9. Miso soup
Miso soup is the soup we eat in Japanese restaurants. It contains tofu and seaweed. If you like it, why not have a few sachets at home? Miso contains amino acids that can stimulate the production of melatonin - the natural hormone that causes yawning. Plus, research shows that hot liquids like soup or tea alleviate cold symptoms, thus helping to sleep better when you're woozy.
10. Oats
Breakfast oats are a classic. But in the evening in porridge, it is less common. Porridge is just oatmeal mixed with milk that is heated slightly to soften the cereal. So it's a warm, sweet, soothing, easy to prepare, inexpensive and nourishing little snack. Oats are rich in calcium, magnesium, phosphorus, silicon and potassium which are known to promote sleep. Be careful, do not sweeten (or not too much) your porridge, because too much sugar cancels out the benefits of cereals and milk on sleep. Instead, add bananas or cherries for a sweet taste.
11. Cherries
A glass of cherry juice may be effective in falling asleep faster, according to a team of researchers from the University of Pennsylvania. Cherries, especially sour cherries or acerolas, naturally increase the level of melatonin in the body. Which is good for insomniacs. Take cherries as juice (1 glass) or a serving of fresh, frozen or dried cherries before bed.
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Also to discover:
15 Insomnia Tips You Absolutely Must Know.
10 Effective Herbs To Help You Sleep (WITHOUT Sleeping Pills).
