We leave you some of the best healthy food options that will help you to have a better sleep every night.
1. A milkshake and banana
The tryptophan is a substance that helps the formation of melatonin, the hormone that promotes sleep.
Among the foods with more tryptophan, milk and banana are two good examples. So with one of these shakes you will be providing your body with everything you need to sleep.
2. A handful of almonds and nuts
The nuts are also a good source of tryptophan, which have already seen that favor the formation of the hormone sleep (melatonin).
The almonds are rich in magnesium, a necessary mineral quality sleep. The lack of magnesium makes it more difficult to stay asleep.
3. Lettuce salad with tuna
A salad for dinner can be a great option.
Lettuce contains lactucarium, which has sedative properties and affects the brain in a similar way to opium. Did you know that first opium addiction took infusions or smoked leaves of a certain variety of lettuce when they could not have access to the drug?
Fish such as tuna, halibut and salmon are rich in vitamin B6, which your body needs to make melatonin and serotonin. Other foods rich in B6 include raw garlic and pistachios.
4. Hummus with corn chips
Combine hummus with wholemeal crackers can be a good dinner option to sleep like a dormouse.
Chickpeas are a good source of tryptophan and vitamin B6, important in the production of melatonin and serotonin.
Whole grain crackers, or some corn chips, have a high glycemic index. After eating them you will have an increase in blood sugar and insulin levels, which will make you fall asleep earlier.
The advisable thing is to avoid the peaks of glucose and insulin, and to maintain stable levels, to avoid changes of mood and resistance to the insulin. But if what you need is a good rest, a rapid increase in blood sugar and insulin levels will help Tryptophan enter the brain more quickly, favoring sleep.
5. A bowl of cereals with milk
A small bowl of whole grain cereal with a low sugar content can be a healthy dinner that also promotes sleep. Carbohydrates in cereals make milk tryptophan more available to the brain.
A good cereal to get better sleep is oats. It is a cereal rich in calcium, magnesium and potassium, which help you sleep faster. If you take it 2 or 3 hours before going to sleep it will help you to relax and get to sleep, since it stimulates the production of melatonin.
6. Cherry juice
Cherries are a natural source of melatonin and can help improve sleep habits.
A recent study found that drinking cherries juice regularly can help people with insomnia regulate their sleep cycles to sleep better.
7. Chicken soup
Chicken is another food rich in tryptophan.
If you accompany the soup with a bit of wholemeal bread, you will make this tryptophan more accessible to the brain.
8. Infusion with honey
An infusion of chamomile will help you to eliminate stress and have a good night’s sleep, and if you sweeten it with honey, better still.
The infusions are associated with increased levels of glycine, an amino acid that relaxes nerves and muscles, and acts as a sedative. The natural sugar found in honey slightly increases insulin and allows the tryptophan to enter the brain more easily.
Drinking a passion fruit tea or passion fruit one hour before bedtime will help you sleep more deeply. It contains alkaloids that act on the nervous system and help you to better sleep.
Know the exact time you should sleep each night Raquel PomaresRaquel Pomares
Tired of waking up every morning feeling tired and fighting with the alarm clock to spend a few more minutes?
We are going to tell you at what time you should go to bed every night to be at full capacity the next morning.