If you have difficulty sleeping, it is worth knowing which foods are ideal for you to include in the last meal of your day
Food has a direct role in sleep quality, although many people do not realize it.
When insomnia appears, it is common to look for quick solutions, but the truth is that what you put on the plate at the end of the day can make all the difference.
Some foods have nutrients that help the body relax, regulate sleep hormones and make the rest deeper and repair.
So if you have, it is worth knowing which options to include at dinner.
6 foods that help fight insomnia: what to include at dinner to sleep better, according to experts
1. Banana
For starters, you need to understand that banana is rich in magnesium and potassium, two minerals that help in muscle relaxation and balance of the nervous system. In addition, it contains tryptophan, an amino acid that helps in the production of serotonin and melatonin, sleep -bound hormones.
2. Oats
Although many people associate oats with breakfast, including it at dinner can be a great idea. Oats contain tryptophan and still provide low glycemic carbohydrates, which help the body better absorb this amino acid. This favors the feeling of natural drowsiness.
3. WELL MILK
Milk is one of the best known foods when it comes to insomnia. This is because it also contains tryptophan and calcium, which help in melatonin production. Drinking a glass of warm milk before bed can be a simple and effective strategy.
4. Walnuts and nuts
The oilseeds, such as nuts, nuts and almonds, are sources of magnesium and also provide small amounts of melatonin. Eating a moderate portion at night helps reduce anxiety and favors relaxation.
5. Fish rich in Omega-3
Fish like salmon, sardines and tuna are great for dinner. In addition to being sources of lean proteins, they still contain vitamin D and omega-3, nutrients that help in regulating serotonin, essential for sleeping well.
6. Chamomile Tea
Although technically it is not a solid food, chamomile tea deserves featured. It contains antioxidants that act as natural soothing and help induce sleep. Taking a cup before bedtime can become a relaxing ritual.
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