6 foods that contribute to sleep improvement

Quality sleep is an essential component of physical and mental health, and is significant for the regulation of sleep cycles. A balanced diet can help us fall asleep faster and easily, sleep deep and without disorders and wake up fresh in the morning.Some nutrients, such as tryptophan, magnesium, complex carbohydrates, omega -3 fatty acids and soothing herbs can contribute to the production of hormones that affect sleep and arousal cycles. You will find these in the detailed foods.

Oatmeal or buckwheat

Oats and buckwheat contain complex carbohydrates and dietary fiber, which helps balance blood sugar levels. This balance contributes to the melatonin production process, the sleeping hormone, which in fact helps easier to fall asleep. These are lightly digestive foods, so they do not burden the body before bed.

Ashoganda Tea or Indian odor

Ashoganda and Indian odor are herbs known by their soothing effect. They reduce stress and mental stress, which can interfere with sleep and damage the quality of sleep. Drinking tea from these plants in the evening may help prepare the body for calm sleep.

 

 

Fish rich in omega 3

Fish such as: salmon, mackerel and tuna, rich in omega 3 fatty acids contribute to the regulation of serotonin levels, a neurotransmitter associated with sleep and arousal cycles. Studies indicate that eating rich in omega 3 may help reduce stress and anxiety, and thus indirectly improve sleep quality.

Hot milk

A hot milk drink before bed is a well -known tradition that began with its soothing influence. The milk contains tryptophan – amino acid that helps the production of melatonin and carotonin, both supporting normal sleep.

sweet potato

Vegetable is rich in complex carbohydrates, magnesium and potassium – these components contribute to muscle relaxation and reduce tensions. A combination of sweet potato can help prepare the body for better rest.

banana

Banana is a natural source of Triptophen and magnesium, making it a great selection before bed. It helps in creating melatonin and serotonin, which contributes to quality calm and sleep.

 

 

What foods should you avoid before bed?

To ensure good sleep, certain foods that may impair it should be avoided:

 

Drinks containing caffeine: Coffee, black tea, coke and energy drinks can cause over -awakening and difficulty in sleeping.

 

Alcohol: May cause quickly but to damage the deep sleep and cause frequent patties.

Acute seasoning: May cause internal heat and feel the sleep.

 

Other quality sleep tips

Relaxing tea: You can combine the daily diet of chamomile, Melissa, Valerian or lavender – these are known for their soothing effect on the nervous system.

Easy meal before bedtime: It is recommended to eat up to two hours before bed, and prefer easy digestion and not a large and heavy meal.

Maintaining sleep hygiene: Simming the lights at home about two hours before bedtime, avoiding the use of screens near the sleep time and sleeping in a completely dark room help to regulate melatonin production and contribute to deeper sleep.

Natural Light Exposure: Exposure to sunlight with an ovulation helps to regulate the biological clock and improve sleep cycles.

Moderate exercise: Exercise helps to balance stress levels and improve sleep quality. However, it is advisable to avoid strenuous exercise during the night, which may inspire the body and interfere with sleep.

 

Writer: Limor Mardi, Director of Department of Medical Centers Department