Sleep: 8 foods that will help you sleep soundly until morning

Some foods contain nutrients and phytochemicals that can work in the same way as drugs and supplements, but in a natural way. Some foods can help you sleep “like a dead bear” or, conversely, cause insomnia.

Foods that help us sleep at night can stimulate the production and release of certain chemicals in the human brain. They can also help with certain underlying conditions that can disrupt sleep. Conversely, foods that keep us awake often disrupt our normal sleep-wake cycle.

Types of food that promote sleep

Foods rich in calcium help increase melatonin production. Melatonin is a hormone produced by the endocrine and pineal glands that are involved in the sleep-wake cycle. It is released at night and helps to reduce brain activity, promoting sleep. Calcium is also rich in tryptophan, which is one of the 8 essential amino acids required by the body for protein processing and synthesis – the production of serotonin. Foods containing calcium include:

• Dairy
• Almond
• Spinach
• Cabbage
• Figs.

Foods rich in magnesium.

Magnesium is another nutrient that improves sleep. Health experts explain that calcium levels should not be elevated without simultaneously increasing magnesium levels. As doctors explain, without it, high levels of calcium can create stones in various organs of the body. Magnesium deficiency causes restless legs syndrome and muscle spasms, and these involuntary movements can disrupt sleep, leading to insomnia. Therefore, foods rich in magnesium can help reduce magnesium deficiency.

Magnesium not only increases the duration of sleep, but also increases its effectiveness even in infants. Foods containing magnesium are as follows:

• Leafy green vegetables.
• brown rice
• Wheat bran.
• Almond.
• Cashew nuts.
• Pumpkin seeds.
• Sunflower seeds.

Foods Containing L-Tryptophan: It is one of the nine essential amino acids that are the building blocks of proteins. It should be noted that the human body cannot synthesize it on its own, so it must be taken with food. The main mechanism by which tryptophan improves sleep involves the production of serotonin and melatonin. Serotonin is a neurotransmitter that improves mood. Therefore, it can promote sleep and get rid of depression.

Tryptophan containing foods are as follows:

• Eggs.
• Seafood.
• Chicken.
• Turkey meat.
• Tofu cheese.
• Cheese in assortment.
• Lentils and beans.
• Seeds.
• Hercules.
• brown rice
• Chocolate.
• Complex carbohydrates, which often replace simple carbohydrates and improve sleep.

It is known that low carb foods cause insomnia. In contrast, complex carbohydrates promote sleep. Dietary sources of complex carbohydrates recommended to improve sleep include whole grains and vegetables. Complex carbohydrates contain tryptophan, which is known to promote sleep. Therefore, shortly before bedtime, you can eat whole wheat toast or cereal, which will fill you up and promote restful sleep.

B vitamins: These vitamins can improve mood, reduce anxiety, and improve sleep by stimulating the activity of serotonin, dopamine, GABA (γ-aminobutyric acid), and melatonin.

How B vitamins help you sleep

Thiamine: Its deficiency often causes magnesium deficiency. In addition, thiamine is required for the production of GABA, the main sleep-promoting neurotransmitter, in the brain. However, high doses of thiamine have been shown to cause insomnia.

Niacin: Relief of symptoms of depression and anxiety, two common causes of insomnia.

Pyridoxine: involved in the synthesis of serotonin, dopamine, GABA and melatonin.

Folic acid: its deficiency causes depression, cognitive impairment, anemia, and restless leg syndrome, which can cause insomnia. Therefore, folic acid may help relieve some of the causes of insomnia.

cobalamin: Symptoms of vitamin B12 deficiency are similar to those of folic acid deficiency. In addition, studies show that vitamin B12 can improve the sleep-wake cycle.

Foods containing B vitamins:

• Liver
• kidneys
• Beef
• Domestic bird
• Fish caviar
• leafy vegetables
• Yeast
• Wheat flour
• brown rice
• Oatmeal
• Legumes
• Whole grains
• nuts
• seeds
• Seafood.

8 foods that promote sleep

1. Banana. It contains all the sleep-promoting nutrients as it is an excellent source of potassium, magnesium and tryptophan.

2. Cherry. It is a good source of many sleep-promoting nutrients. These include B vitamins, magnesium and potassium. However, the most interesting sleep-inducing compound in cherries is melatonin.

3. Grapes. It provides the same benefits as cherry. It is rich in antioxidants, as well as B vitamins, calcium, potassium and magnesium, and also contains melatonin.

4. Oatmeal. It is a good source of saturated complex carbohydrates. It is a good source of calcium, magnesium, and potassium, which help to relax the body, making it easier to sleep.

5. Whole grains: They have the same benefits as oatmeal. They contain complex carbohydrates that can increase the bioavailability of tryptophan.

6. Almonds and walnuts are among the sleep-promoting foods. Almonds are rich in B vitamins and contain calcium, iron, zinc, potassium and magnesium, which help regulate brain activity and relax muscles by increasing the secretion of compounds such as melatonin. Almonds contain 14 amino acids, including tryptophan, which is used for the synthesis of serotonin and melatonin. Finally, they regulate blood sugar levels.

7. Turkey: a source of B vitamins, calcium, magnesium and potassium, contains tryptophan.

8. Decaffeinated tea. Teas such as chamomile and green are known for their health benefits and soothing effects.

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