In a fast-paced world where most people are easily distracted and are most of the time glued to their screens insomnia has become a huge problem. For a good night’s sleep, bananas, chocolate, or hot milk are valuable allies.
The solution to your insomnia may be hidden on your plate. Sleep is highly dependant on Melatonin: This hormone is produced by the body at the end of the day and during the night. The brain does this through serotonin, a neurotransmitter. For this, it needs tryptophan, an amino acid. The latter comes mainly from food: eating foods rich in it can help you sleep better. Here are some of them.
Bananas
It is sometimes called a “natural sleep aid”. Bananas are rich in tryptophan, potassium, and minerals. Some insomnia may be associated with a magnesium deficiency, but bananas contain a large amount of magnesium. The other nutrients they contain also help relax muscles and regulate stress.
A glass of warm milk
Drinking a glass of warm milk before bed may help with sleep because of the high concentration of magnesium and also because it contains a decent amount of tryptophan. It is better to not add any sugar to it and never add any coffee to it.
Hot noncaffeinated herbal teas
For those who are lactose intolerant, it is best to drink an herbal tea made of herbs such as chamomile and valerian root before going to bed. If you drink it hot, you will find it easier to fall asleep. Drinking hot noncaffeinated herbal tea before bed helps promote a drop in internal temperature through a mechanism of heat exchange and this triggers sweat that cools the entire body. Falling asleep is actually associated with a slight drop in body temperature.
Dark chocolate
A small piece of dark chocolate before bed can help you fall asleep: This sweet food is rich in magnesium. According to a study published in 2016, this nutrient is a key element in regulating the biological clock. Throughout the day, the concentration of magnesium in our cells fluctuates according to the circadian cycle. Adequate intake is essential for the proper regulation of the sleep-wake cycle.
Are there products to avoid?
While some foods can help you sleep better, others can also prevent you from sleeping better. To get a peaceful night’s sleep, it’s best not to eat meals that are too rich before bed. This can make your digestion more difficult and disrupt your sleep. Coffee, tea, and alcohol should also be avoided in the hours before bedtime, as they are stimulating drinks. In general, it is important to eat a balanced diet.
A good night’s sleep also requires a healthy lifestyle: it is important to exercise, preferably not too late in the day. Finally, avoid screens before bedtime.
