Find out which foods are more effective to improve sleep quality and enjoy serene nights without the need for pills.
Sleeping well is not a luxury, but a necessity. Yet, how many times do we stay with your eyes open in the dark, with the head that runs and the body that does not want to know to go out? Before entrusting us to the nth degree of grandmother’s herbal tea or more drastic remedies, perhaps we should peek on the plate. Yes, because some foods – and I’m not just talking about the classic chamomile – can really make the difference.
Here are ten foods that, according to science, can help us sleep better. Some will make you smile, others, however, already had them in the fridge and did not know it.
Cherries
Cherries, especially acid ones, are one of the rare natural sources of melatonin, the hormone that regulates the sleep-wake rhythm. A study published in the European Journal of Nutrition has shown that regular consumption of cherry juice improves both the duration and the quality of sleep.
Jasmine rice
Not all carbohydrates are the same. Jasmine rice, for example, has a high glycemic index that stimulates the production of insulin, promoting the availability of tryptophan, precursor of serotonin and melatonin.
Pubmed talks about it here.
Almonds
Almonds contain magnesium, a mineral that helps to relax the muscles and to calm the nervous system. In addition, they contain melatonin and good fats that stabilize sugars in the blood.
Here is the study.
Bananas
Bananas are a small pocket miracle. Rich of potassium and magnesium, they help to relax the muscles and also contain vitamin B6, essential for the production of serotonin.
Scientific data here.
Kiwi
Yes, the kiwi. Not only is it full of vitamin C, but has been at the center of a study conducted in Taiwan who detected how two kiwis a day, before sleeping, significantly improve sleep in adult subjects.
The complete study.
Salmon (and fat fish in general)
The salmon is rich in omega-3 and vitamin D, a coupling that has positive effects on the regulation of serotonin. A study published in the Journal of Clinical Sleep Medicine confirmed that regular fish consumption improves sleep quality.
Read here for the study.
Greek yogurt
Football and proteins. Greek yogurt is an ally of sleep because calcium helps the brain to transform the tryptophan into melatonin, while proteins keep blood sugar stable during the night.
Scientific deepening.
Oats
A simple food, often associated with breakfast. But oats, rich in melatonin and vitamin B, can be perfect even before going to bed. It helps to relax and favors deep sleep.
Interesting study.
Egg
Eggs are an excellent source of tryptophan. There is no need to exaggerate: a simple omelette or a boiled egg, perhaps accompanied by a slice of wholemeal bread, can be enough to help you sleep.
This study also talks about it.
Chamomile … but cold!
Yes, we all know it. But have you ever tried the cold chamomile? Drinking a cold chamomile infusion, with a pinch of honey, seems to stimulate glycine, a amino acid that relaxes the nerves and lowers body temperature.
Deepen you here.
Some more advice
Sleeping well is a full -time job, and like every job, it requires a good dose of balance. Avoid too abundant meals, alcohol and sugars before going to bed, listen to your body, create an evening routine and, if needed, change something in your diet.
Sometimes it takes little: a handful of almonds, a kiwi, a cup of yogurt. The secret is to try, experiment and find the right combination for you.
