Food to improve sleep

Perhaps, a more mysterious and unexplored phenomenon than a dream simply does not exist in our life. Tired and exhausted, after a hard day’s work, a person lies down in a warm and soft bed, relaxes, closes his eyes and … His arms and legs become heavy, his muscles feel tender, and his thoughts take him far beyond the limits of consciousness, where the brain draws new, sometimes incomprehensible, images …

Did you know that over the past twenty years, scientists have conducted more research in this area than in all previous years. As a result, they made a huge number of discoveries, and also reliably proved that sleep plays an essential role in the normalization of human life, directly influencing all his successes and failures.

Sleep and its role in scientific and technological progress

In our time, the relationship between sleep and innovative technologies is obvious. And all because today human health is above all. Therefore, many world-famous companies that are engaged in the creation of gadgets, electrical appliances and other devices to make our life easier, began to replenish their lava with specialists in the field of sleep. One of the prime examples of this is the arrival of Roy Reiman, an expert in drug-free sleep improvement, to the team “”. Moreover, he was invited specifically to work on the iWatch smartwatch, the purpose of which is to maximize the quality of a person’s life and … monitor his health, in particular, choosing the best time for an easy awakening.

Why is it important to eat right before bed?

Relaxation is one of the main conditions for a sound and undisturbed sleep. At the same time, we are talking not only about the body, but also about the brain. It is extremely important to remember this for people who, going to bed, like to scroll through the events of the past day, analyzing them. Or make plans for the future. After all, the brain is excited not only from bad, but also from good thoughts. And along with his excitement, the long-awaited dream disappears, which is then very difficult to return.


However, experts say that there are foods that help calm the central nervous system and, as a result, fall asleep. In their circle, they even have their own name – “soporific”. These include those that contain tryptophan, since it is this amino acid that helps the body produce serotonin. It is a neurotransmitter that slows down the transmission of nerve impulses and allows the brain to relax.

Top 10 products to help you fall asleep easily and quickly

It is noteworthy that many physiologists and nutritionists are engaged in the development of such a top list. Moreover, their lists have both similar and different products. But in everything, as they say, you need to look for only the good. So choose from them those that suit your taste:

Bananas – They contain potassium and magnesium, which relieve muscle tension and thus allow you to relax. Well-known psychology doctor Shelby Friedman Harris advises to eat half a banana and a handful of fresh nuts before bed: “This will give your body an excellent dose of a mixture of tryptophan and carbohydrates.”

Croutons are carbohydrates that raise blood sugar levels and trigger the production of insulin, which in turn acts as a mild natural sleeping pill. Moreover, it is insulin that has a positive effect on the production of the very same tryptophan and serotonin in the body. By the way, croutons can be combined with peanut butter to improve the effect.

Cherries – They contain melatonin, a hormone that regulates sleep. It is enough to eat a handful of these berries or drink a glass of cherry juice an hour before bedtime.

Flakes, muesli or cereals are the same carbohydrates that work like crackers, especially when combined with milk. But in this case, it is advisable to do without sugar. Since its excessive presence in the blood can have the opposite effect.

Jasmine rice is a type of long grain rice. It promotes the production of glucose and, as a result, increases the level of tryptophan and serotonin in the blood. However, you need to eat it at least four hours before bedtime.

Oatmeal – It contains magnesium, calcium, silicon, potassium and phosphorus, which can help you fall asleep faster.

Fish – It contains omega-3 fatty acids, which are responsible for controlling blood pressure, as well as substances that provoke the production of melanin and serotonin. And it’s better to eat fish a couple of hours before bedtime.

Warm milk is tryptophan.

Low-fat cheese – like milk, it contains tryptophan, which, combined with a small amount of protein, will allow you to quickly relax.

Kiwi is the result of recent research. Kiwi is a natural antioxidant. What’s more, it contains potassium, which, among other things, improves heart and respiratory function.

Summarizing all of the above, I would like to recall the words of nutritionist Christine Kirkpatrick that not all complex carbohydrates are equally useful in this case. In pursuit of sleep, “a person may choose the wrong“ soporific ”products, giving preference to the same donuts. Undoubtedly, these are carbohydrates that increase serotonin levels. But, when combined with a lot of sugar, they can trigger a spike in blood sugar levels. ” And this, in turn, will deprive you of sleep for a long time.

How to further speed up the process of falling asleep

At first, it is necessary to go to bed only if you really feel great fatigue and a desire to sleep. Moreover, if after 15 minutes you still could not sleep, it is better to read a book or even get up and do other things, waiting for a new influx of fatigue. Otherwise, you run the risk of turning late into the night.

Secondly, you should refuse foods that prevent falling asleep. It:

  • meat – it is slowly digested;
  • alcohol – it excites the nervous system;
  • coffee – it contains caffeine;
  • dark chocolate – it also contains caffeine;
  • ice cream – it contains a lot of sugar;
  • fatty and spicy food – it impairs the work of the heart and stomach.

Thirdly, you need to exclude intense physical activity before bedtime. By the way, this restriction does not in any way apply to sex. Since during intercourse, the body produces hormones that contribute to quick sleep. And the next morning after him, the person will wake up vigorous and rested.

Sleep is a wonderful world. Moreover, scientists still cannot answer the question of why it is open for some people, but not for others. However, be that as it may, the quality of human life depends on its quality. Remember this!

We have collected the most important points about proper nutrition for normalizing sleep and we will be grateful if you share a picture on a social network or blog, with a link to this page:

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