Go away insomnia: 8 foods to help you sleep

Many of us today have trouble sleeping. The reasons can be completely different – from stressful situations at work and in family life to a hearty dinner. And also holiday parties! All this disrupts our usual sleep patterns. A recent study by British scientists found that over 65% of the UK population wake up feeling tired at least 3 days a week. For vegans, the situation is even worse – they wake up feeling tired 4 days a week. One in five admits to being sleepy every morning. Well, in our country, it seems, every first person wakes up in the morning in such a state as if he had not slept at all.

Can food help in solving this question? Yes! Diet affects our sleep. And here are the foods that sleep expert Holly Houseby recommends to eat in the evening.

Cheese

It is a myth that eating cheese before bed will cause nightmares. Cheese, and especially mozzarella, is actually a source of tryptophan, which plays an important role in the production of serotonin and, in turn, melatonin, the hormone responsible for sleep. By the way, carbohydrates make tryptophan more accessible to the brain. So toast with cheese is quite good for a good sleep.

Oat

Oats are great for maintaining heart health. It also contains a wide range of vitamins and minerals that promote relaxation. Oats are a natural source of melatonin and improve sleep quality.

Salmon

An excellent source of omega-3, magnesium, vitamin B6 and again tryptophan. It should be noted right away that wild salmon varieties are preferable because of their higher levels of healthy fats and vitamin D.

Milk

Another good source of melatonin and tryptophan. It is said because cows are milked almost at night, when their melatonin is naturally higher. So a glass of milk with oatmeal cookies before bed and the problem is solved.

Tofu

Since soy foods are a good source of tryptophan, tofu is a great plant-based option that anyone can include in their diet. In addition, tofu is rich in protein and calcium, which also stimulate sleep.

Eggs

Eggs are generally a nutritional powerhouse. But if we talk specifically about regulating the sleep cycle, then yolks play a big role – they contain tryptophan and vitamin D. Almost everyone has eggs in the house, so it will not be difficult to include them in your diet.

Cherry

Like oats, cherries are extremely rich in melatonin. It also promotes weight loss and contains antioxidants that work with melatonin to help the body maintain deep sleep for longer. So it can be called the perfect overnight staple.

Avocado

Because of their high magnesium content, avocados may be just the right food for you to get enough sleep. Studies show that magnesium lowers cortisol (stress hormone) levels and helps calm the nervous system in preparation for bed.

By the way

Nutritionist Dr. Tom Hill notes that it is very difficult to prove the role of specific foods in insomnia. But it is reliably known that being overweight reduces the quality of sleep. Therefore, maintaining a healthy weight through a balanced diet can be beneficial for healthy sleep in the long term.

Vegans, Hill says, can suffer from poor sleep because the omega-3 fats associated with melatonin are found predominantly in oily fish. In addition, it is difficult for vegans to provide enough minerals and vitamins, especially those involved in energy metabolism, such as B vitamins.

And the foods that we eat not only in the evening, but also during the day also affect sleep. It is also equally important to create a special environment in the bedroom, a comfortable bed, avoidance of alcohol and adherence to certain rituals before bedtime (give up a computer and phone, read a book, etc.).