Nutrients Good for Sleep
Sleep is a complex mechanism that occurs in several phases. It is a vital necessity for the body. Indeed, it has a restorative effect on our physical and mental functions.
Some Physiological Reminders
Sleep follows a circadian cycle. This biological rhythm generally lasts 24 hours. It is governed by the hypothalamus (an endocrine gland located in the brain) and consists of two distinct phases: the wake phase during the day, and the sleep phase during the night.
When night falls, there is less light. This signal is a stimulus that triggers the secretion of melatonin, a hormone derived from serotonin, which promotes falling asleep.
Read also | How to Choose the Best Melatonin
Once the sleep phase is triggered, it alternates between different phases: slow sleep (which includes several deep sleep phases) and REM sleep.
Despite precautions, stress, a complicated work situation, a bereavement, emotional disorders, or difficult digestion can sometimes cause sleep disorders.
While they are generally acute, they can become chronic and turn our nights into a real nightmare. There are medicinal treatments to overcome these disorders. However, for those who prefer natural methods, know that adding a few foods to your diet can help you regain sleep.
Tryptophan: Sleep’s Ally
This amino acid is involved in the synthesis of serotonin, a hormone that promotes well-being. Indeed, amino acids are essential for protein production. As mentioned, serotonin is a precursor hormone of melatonin, the ‘sleep hormone’.
Tryptophan is a component of milk proteins. It is primarily obtained through diet. To sleep well, it is therefore beneficial to add foods rich in tryptophan to your evening meal or before bedtime.
The Benefits of Magnesium
Magnesium deficiencies can lead to sleep disorders. Indeed, magnesium is an essential element for individuals. This mineral has a relaxing effect on the body’s muscles. The body relaxes and more easily accesses sleep.
An important point: magnesium also plays a role in the synthesis of serotonin, the essential hormone for melatonin production.
Another interesting fact: magnesium is an essential element for fighting stress.
Read also | How to Choose Your Magnesium
It is well known that stress can be the cause of sleep disorders. Therefore, it is important to avoid magnesium deficiency to sleep well.
The Importance of Omega-3
Omega-3s are fatty acids that we often consume less than other nutrients. However, they have a positive effect on sleep. Some studies have shown that sleep disorders can occur in the case of an omega-3 deficiency.
Read also | Omega-3 Buying Guide
Another element to add to your diet for better sleep!
Vitamins Against Insomnia!
Vitamins B6 and B12 are important for sleep. Indeed, vitamin B6 is involved in serotonin synthesis, while vitamin B12 stimulates melatonin secretion, whose role we previously mentioned.
Preserving Natural Sleep
To favor natural sleep rhythms, it is best to avoid using “screens” (phones, computers, tablets) one hour before bed. These devices emit a bluish light that inhibits melatonin secretion.
This leads to falling asleep issues. However, you can watch a movie on a television that is several meters away from you (2 to 3 meters)
Avoiding stimulants like coffee, tea, alcohol, or tobacco in the evening can help regain sleep.
8 Foods to Consume for Restorative Sleep
To sleep well, it is important to eat well and choose your foods carefully. Here is a list of foods that will help you fall asleep easily and serenely, every night.
Eating Walnuts
Walnuts are a source of melatonin. Cashews, in particular, are rich in tryptophan, a precursor to serotonin, and thus, melatonin.
You can add them to the evening meal by mashing them and incorporating pieces into a mixed salad or lamb’s lettuce salad. With light seasoning, you get an evening meal that helps limit sleep disorders!
The Benefits of Legumes
Legumes include lentils, white or red beans. Enriched with tryptophan, they also contain B vitamins.
You can add them to dinner, in moderate portions, accompanied by vegetables and lean meats, to avoid overly fatty meals and thus, improve your sleep.
Favor Bananas
Bananas can easily serve as a bedtime snack. They are rich in tryptophan and also contain vitamin B6.
It is preferable to choose organic bananas, to be consumed naturally. Avoid making a dessert rich in sugars, like with ice cream and whipped cream, for better sleep.
Don’t Forget the Seeds
Indeed! Sesame, pumpkin, or sunflower seeds are rich in tryptophan, while pumpkin seeds are full of magnesium. They form a cocktail of foods beneficial for sleep.
How to sleep better thanks to seeds? Like nuts, seeds can be consumed and added to salads, which they complement perfectly.
Fish Rich in Omega-3
Good for the brain, foods containing omega-3 are also beneficial for sleep. These fatty acids are found in fish like salmon, sardines, mackerel, or trout.
Replace a portion of meat with a portion of grilled fish two to three times a week to benefit from the effects of omega-3 on sleep.
Dairy Products Against Insomnia
As we mentioned at the beginning of the article, tryptophan (which the body cannot produce) is contained in milk proteins. Dairy products contain this amino acid in significant amounts. It’s also important to know that the body takes about an hour to assimilate this element.
Drinking a good glass of warm milk an hour before bedtime is, therefore, an excellent way to find sleep every day. However, consuming tryptophan-containing foods throughout the day can only be beneficial for the body and facilitates falling asleep at night.
Consume Slow Carbs
Ideal for the evening meal, foods rich in slow carbohydrates promote sleep. Indeed, the glucose intake will stimulate the production of serotonin and thus stimulate the secretion of melatonin. Eating potatoes, rice, bread, pasta, or cereals is not contraindicated in the evening.
To favor balanced meals, prioritize foods with a low glycemic index, such as whole grain bread, pasta, or cereals.
Prefer a light starter (soup or raw vegetables), with lean meat, grilled fish, to which you add a portion of starchy foods and a portion of vegetables. Potatoes are ideal because they can compose salads, gratins, purées… varied dishes for the evening meal. If desired, finish the dinner with a low-sugar dessert to enjoy a restorative sleep.
Cherries, Allies of Sleep
Cherries, especially Montmorency cherries, naturally contain melatonin, otherwise known as the “sleep hormone.” Therefore, this fruit can be added to the evening meal without concern.
Consume fresh cherries, washed and pitted, without added sugar, as a dessert after dinner, to enjoy a good night’s sleep without insomnia.
The Power of Plants for Sleep
Some plants have beneficial effects on sleep. Phytotherapy, or “the art of healing with plants,” is currently popular. Indeed, valerian, linden, passionflower, chamomile, or lemon balm have soothing and calming virtues.
They help reduce stress, promote relaxation and calmness to facilitate sleep. This is why drinking an herbal tea made from these plants in the evening before bed can help you find sleep more easily.
The interest of phytotherapy is that it does not cause side effects or dependency. It is an advantageous alternative compared to the implementation of drug treatments.
If herbal teas are not enough, why not turn to aromatherapy? Essential oils of chamomile, lavender, marjoram, and basil have soothing, calming properties. They help treat symptoms of insomnia.
They can be used by diffusion, in massage, or diluted in a bath. However, they should be handled with care, and it is best to seek advice from your pharmacist before using them.
If the symptoms persist after a few days, consult your doctor to prevent the worsening of symptoms and the onset of chronic insomnia. The therapist will refer you to a sleep center for a sleep study if necessary.
