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Top 3 Foods for Sleep
03.05.2024 18:53
Sleep is vital to human health. When we sleep, our body rests and regenerates.
Our most important organs are not asleep, but rather are cleaning up in rest mode until tasks come pouring in, as they would when we were awake.
The brain puts into order the information it received during the day, checks all the body’s systems, creates new neural connections, directs its energy towards regeneration, etc., says Maria Kapralova .
The heart enters a state of rest, the number of beats per minute decreases, and it rests from the daily stress.
The digestive system, unfortunately, also works around the clock without breaks or days off, but at night the processes slow down, so it is not recommended to eat right before bed: you can wake up with a feeling of heaviness, bloating or swelling.
The best option is to eat 3-4 hours before bedtime, so that the gastrointestinal tract has time to do its business and rest at night. Perhaps you have noticed that if you eat at night, then in the morning you do not want to eat at all. The thing is that the food has not had time to digest.
And if you ate a few hours before bed, then in the morning you will have a brutal appetite! And hormones are produced during sleep, one of them is melatonin - the hormone of youth and beauty! It is responsible for strengthening the immune system and the natural process of regeneration - self-healing.
As a nutritionist, I know how important quality sleep is to overall health and well-being. There are many foods that can help improve the quality of your sleep, but we will look at three of the best sleep aids. You may be surprised, but these foods are worth paying attention to!
Almond
Almonds are aromatic and tasty seeds of trees of the Rosaceae family. Almond kernels are an excellent source of magnesium, which plays an important role in regulating sleep.
Magnesium deficiency can lead to insomnia and anxiety. Eating almonds before bed can help improve sleep quality and reduce stress levels.
In addition, almonds also contain melatonin, a hormone that regulates the sleep-wake cycle. It is recommended to choose dried almonds, never roasted, since many of the beneficial properties in the latter are destroyed by the temperature during roasting.
And of course, you shouldn’t get carried away with this delicacy, since almond kernels are quite a high-calorie product, and this is 576 kcal per 100 grams, a handful of 20-30 grams during the day will be quite enough.
Cherries
Cherries are a seasonal product in many regions, however, while there is an opportunity, do not forget about this juicy and tasty berry, if possible, you should even stock up on it in the freezer and enjoy it all year round.
Cherries contain natural melatonin, which helps regulate your sleep cycle. Eating cherries before bed can help improve the quality and duration of your sleep. Additionally, cherries are also rich in antioxidants, which promote overall health and well-being.
Bananas
Nowadays, bananas are available on store shelves all year round; there is no shortage of them, as there was, for example, 30 years ago, when they were a rarity and a luxury on the table.
Choose ripe and aromatic bananas, make porridge, smoothies, cocktails with them or just eat the fruit separately. Bananas contain tryptophan - an amino acid that helps the body produce serotonin - a hormone that promotes relaxation and improves mood.
Eating bananas before bed can help reduce stress levels and improve sleep quality. In addition, bananas are also rich in potassium, which helps relax muscles and helps fight muscle cramps.
It’s important to remember that nutrition plays a key role in our overall health and well-being, including the quality of our sleep. Try incorporating these foods into your pre-bedtime routine and see the difference in your sleep and overall well-being.
And don't forget to ventilate the room before going to bed so that there is fresh air. The temperature should be comfortable for you. Put away your gadgets an hour before bed so that your brain can begin preparing for sleep.
You can also use aromatherapy, massage your feet and head, dim the lights and turn on relaxing music. Choose the option that suits you best and enjoy a sound sleep!
Earlier we wrote about why you shouldn’t drink water before bed .
