Some foods can help you sleep better
7 foods to help you sleep better
Table of Contents
- That's what our expert says
- Sour cherries
- Sleep-promoting teas
- Green leafy vegetables
- Knowledge to take away
Around a third of Germans regularly suffer from sleep problems. While some have difficulty falling asleep, others keep waking up and are often wide awake in bed for hours. So not only is the night a torture, but also the next day. They are tired, unable to concentrate and long for their bed.
There are many useful things you can do to improve your sleep. You can also help with the right diet. Basically, do not eat large, heavy and particularly high-fat meals two to three hours before going to bed. If the digestion has to do a lot of work at night, the body does not come to rest. Certain foods, on the other hand, promote well-deserved sleep and thus help you jump out of bed full of energy and motivation in the morning.
That's what our expert says
"The body needs serotonin in order to produce melatonin, a neurotransmitter that makes you tired. This hormone, in turn, is made up of components that we can ingest through food. One of them is the amino acid tryptophan. Tryptophan to serotonin, serotonin to melatonin - this is simplified In other words, fabrics are made that make us sleep better. Some foods even provide the finished sleeper directly. "
- Other recommended foods: Emmentaler, avocados, cashew nuts, romanesco, soybeans, milk, herring, oat flakes
- Unfavorable foods: Coffee, energy drinks, wine, chocolate
Bananas are the perfect snack when you're hungry again after dinner. They are easy to digest and are high in potassium and magnesium. In this way you relax the muscles in a natural way. Magnesium is not called the relaxation mineral for nothing - and hardly any other fruit contains as much of it as the banana.
Potassium promotes healthy digestion and regulates blood pressure, which also has a positive effect on sleep. The tryptophan it contains is also decisive for the sleep-promoting effect of the banana. The body needs the amino acid for the production of the hormones melatonin and serotonin, which regulate the sleep-wake cycle.
Even if the recommended maximum amount of 1 to 2 eggs per week is still anchored in many minds, it is now clear: eggs are healthy and they can land on the plate every day. A delicious omelette or fried eggs, for example, are the perfect dinner. With their high protein content, they not only promote muscle building after exercise and help you lose weight, they are also sleep-promoting foods. Eggs contain plenty of tryptophan. The body cannot produce the indispensable amino acid itself and must therefore be taken in through food.
With their high tryptophan content, eggs not only make you tired, but also happy. The body uses the amino acid to produce serotonin. In addition to its function in the biorhythm, the hormone is primarily known as the happiness hormone. If you produce enough serotonin, you will be more balanced, in a better mood and less likely to let rain get you down.
3. Sour cherries
The small red fruits are among the sleep-promoting foods, as they are a natural source of melatonin and also provide plenty of vitamin C. So the hormone ensures that we sleep well. When it is dark, it is released naturally by the body and sets you up for the night.
A study published in 2001 showed that Montmorency tart cherries contain 13.5 nanograms of melatonin. That is a lot and makes the sour cherries a delicious, fruity sleeping pill. Another advantage: If you were active during the day, cherries in the evening prevent sore muscles the next day. Their antioxidants and anti-inflammatory substances have a protective effect (1).
4. Sleep-inducing teas
It's not just the ritual of brewing tea and sipping it in peace and quiet that has a relaxing effect. Certain teas contain substances that make you sleepy and are a good aid to falling asleep.
Also read:The 6 best teas to help you fall asleep
Valerian tea relaxes and calms you down
The best varieties for this are chamomile, lavender and valerian. Many know the latter as grandma’s home remedy for calming down. The valerian root contains essential oils and other plant substances that stimulate an increased production of the neurotransmitter gamma-aminobutyric acid (GABA) in the body. This in turn ensures relaxation and drowsiness.
Chamomile and lavender make you tired
Even the scent of lavender helps you enter the realm of dreams. The plant also has a calming effect as a tea and helps you fall asleep. Most people know chamomile as a classic against all ailments. It has anti-inflammatory effects, relieves gastrointestinal complaints and also promotes sleep. Certain tea blends contain various drowsy botanicals. They are available in stores under names such as sleep or bedtime teas.
5. Green leafy vegetables
While some people have no problem digesting raw vegetables and lettuce, others tolerate vegetables cooked in the evening better. The rule here: Test what works for you.
People with sensitive digestion prefer to eat steamed, roasted or baked vegetables in the evening. Green leafy vegetables such as spinach, Swiss chard, rocket or lamb's lettuce contain a lot of folic acid. Together with vitamin B6, it is involved in the conversion of tryptophan into serotonin and melatonin. In this way, folic acid promotes healthy sleep. In addition to sleep problems, a deficiency in the vitamin is also noticeable in irritability, increased susceptibility to infections and paleness.
With their high omega-3 content, the nuts support good brain function and are effective against inflammation in the body. The combination of their nutrients is also perfect for the necessary bed weight. Walnuts contain a good portion of melatonin and plenty of B vitamins to stimulate the body's own melatonin production.
If you eat a handful of walnuts an hour or two before bedtime, your melatonin levels will increase - add some quark or yogurt and you will have an extra helping of tryptophan. With this sleep-promoting food, there is no longer an obstacle to a peaceful night.
The small peas contain plenty of vitamin B6. The vitamin is involved in the formation of the hormones serotonin and melatonin, which regulate the sleep-wake cycle. In addition, chickpeas contain the relaxation mineral magnesium and calcium, which also promote a good night's sleep.
The legumes are versatile and can be added to numerous dishes as a sleep-promoting protein source, such as curries, salads and stir-fried vegetables. The small peas are also ideal as a healthy, tasty snack in the evening. Recipe tip: Roasted chickpeas.
Knowledge to take away
There are a number of foods that make for a good, restful sleep. Sleep-promoting foods include bananas, eggs, sour cherries, teas made from lavender, chamomile or valerian, green leafy vegetables, walnuts and chickpeas.
The most important ingredients include the relaxing mineral magnesium, calcium as well as vitamins B6 and folic acid. The latter are involved in the formation of the sleep-wake hormones melatonin and serotonin. These are obtained from the amino acid tryptophan, which is found in some foods. Some even contain melatonin.
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