You are a lark or an owl, you are unlikely to refute the fact that, going to bed and touching your favorite pillow, each of us would like to fall asleep immediately. Nothing is more annoying than insomnia, and good sleep is extremely important for maintaining health.
There is no consensus among scientists about which foods contribute to good sleep and which interfere, but there is an unofficial list of foods that are believed to have a beneficial effect on the process of falling asleep to one degree or another, or steal sleep from us. We invite you to familiarize yourself with it today.
10 Best Sleep Products
Cherry
Cherries are one of the few foods that contain melatonin. This substance helps to control the internal clock of our body. According to studies, drinking tart cherry juice slightly improves the duration and quality of sleep in adults suffering from chronic sleep disorders. (Travelers often take melatonin-containing medications to overcome sleep disturbances due to the time difference.)
Milk
Probably, each of us remembers how in childhood our parents gave us a glass of warm milk at night when we could not sleep. And it's not just grandma's gossip. Milk contains an amino acid, tryptophan, from which serotonin (the happy hormone) is produced, from which melatonin (the calm hormone) is produced.
Enriched cereals
Carbohydrates are good for falling asleep, but you should not binge on cookies before going to bed (and at any other time of the day, too). Instead, eat a cup of cereal or whole grain cereal, which contains "good" or "difficult" carbs. Add milk to them and you get a double sleep booster.
jasmine rice
It also contains tryptophan, which promotes the production of melatonin and serotonin. Eating this rice 4 hours before bed promotes a gradual release of glucose into the bloodstream, cutting the time it takes to fall asleep in half.
Bananas
Bananas help sleep because they contain natural substances that relax muscle tissue - magnesium and potassium. They also contain carbohydrates that promote sleep. Bananas are generally good for health: potassium is necessary for maintaining the cardiovascular system and cognitive functions.
Sweet potato
Sweet potatoes are a sleeper's dream. It contains not only complex carbohydrates that promote falling asleep, but also potassium that relaxes muscles. Other good sources of potassium include baked potatoes, moon beans, and papaya.
Turkey
Like milk, turkey contains tryptophan. However, with a complex form of insomnia, milk and turkey are unlikely to help you. Or you will have to use an incredible amount of these products.
Valerian tea
Studies have shown that valerian root speeds up the process of falling asleep and increases the duration of sleep. In addition, valerian does not contain caffeine like regular tea, but rather relaxes and induces drowsiness.
Walnuts
Walnuts and cashews contain high levels of tryptophan and melatonin. Eat a handful of nuts in the evening or sprinkle them on a vegetable salad.
Spinach
Spinach is rich in tryptophan and vitamin B6, which helps tryptophan to be better absorbed. Also, do not forget to add this wonderful green to the nuts in the salad.
10 Worst Sleep Products
Cheeseburger with bacon
The fat contained in this fast food is guaranteed to deprive you of sleep. Fat stimulates the production of acid in the stomach, which can enter the esophagus and cause heartburn. In fact, there is nothing good for health at all, including sleep, in such a diet full of fats and salt.
Wine
Alcohol in any form is extremely harmful to sleep. It is quickly processed in the body and causes you to wake up several times a night. Also, drinking before bed can easily cause or worsen snoring, which will make it difficult for your partner to sleep as well.
Coffee
Coffee contains caffeine, which is a nerve stimulant. After drinking coffee before bed, you will not be able to fall asleep for a long time, if at all - it all depends on the amount and strength of the drink. Of course, it all depends on the body's susceptibility to caffeine, which is associated with the developed habit of drinking coffee. If you don't know your caffeine threshold, it's best to cut out coffee in the evening altogether.
Dark chocolate
Chocolate contains not only calories, but also caffeine. Especially dark chocolate. Chocolate also contains theobromine, another stimulant that increases heart rate and insomnia.
Energy drink
The reason energy drinks interfere with sleep is, again, caffeine. Such drinks contain a considerable amount of it, which can be equated to a large mug of coffee, or even two or three.
Carbonated drinks
Cola, Sprite, and other carbonated drinks contain caffeine, as well as sodium benzoate, which irritates the gastrointestinal tract, resulting in acid production. Together, these two substances are the worst recipe for sleep.
Indian curry
It is not the dish itself that prevents sleep, but the spices that it contains. Avoid high-fat, high-fat meals in the evening if you want to get a good night's sleep.
Medications
Some medications and supplements contain caffeine. Painkillers, diet pills, diuretics, and cold remedies can contain more caffeine than a cup of coffee. Be sure to read the information on the packaging.
Meat
Foods high in protein slow down the process of falling asleep and make sleep unproductive. During sleep, digestion slows down, and proteins slow it down even more. Instead of sleeping, the body works by digesting food. If you eat meat for dinner, be sure to add carbohydrates to help you sleep.
Liquid
Drinking water throughout the day is very beneficial. But some time before bedtime, fluid intake should be stopped, otherwise you will be guaranteed a trip to the toilet in the middle of the night. And even not alone.
With the onset of night, each person analyzes the past day, and smiling, shakes his head, as a sign of self-satisfaction, saying: “I am so good, I managed to do so many things in one day!” But, closing his eyes in anticipation of a pleasant sleep, he has a question to which he does not receive an answer: “Where is the dream, why can’t I fall asleep?”
The answer turns out to be very simple:
- Firstly, the foods we eat during the day greatly affect our body.
- Secondly, the person himself creates stressful situations for himself when he is not sure of himself, is afraid of something or worries that he will not have time to do something, and this, in turn, sadly, affects healthy sleep.
How to fix the situation? To do this, consider 2 ways:
What is sleep and what promotes good sleep?
From a scientific point of view, sleep (somnus lat.) is a natural physiological process where a person is in a state with a minimum level of brain activity and a reduced reaction to the world around him. Proteins contain a large amount of melatonin, a substance that is simply necessary for sleep. Therefore, it is important to eat foods containing protein during the day, namely:
- quail egg - 13 gr.
- chicken meat - 21.5 gr.
- walnut - 654 gr.
- cauliflower - 0.3 gr.
- milk products - 3.2 gr.
The combination of proteins and carbohydrates brings the greatest benefit, that is, if you eat, say, 100 gr. honey - this will add 82.4 gr. carbohydrates into our body, which, in turn, will energize it for almost the whole day.
And if you drink a glass of warm milk at night and add a spoonful of honey there, this will help to relax the whole body and calm the nervous system, and, as the doctors say: “Your sleep will be with you until the morning.”
Another very interesting fact is that grain bread contains 8.6 gr. proteins and 43.9 gr. carbohydrates, and baked potatoes - 2.68g. proteins and 20.57 gr. carbohydrates. They are able to cope with the feeling of hunger during the day, and if eaten for dinner, then sleep will become stronger.
How to calm the nervous system?
Proper nutrition has always supported our vital activity and promoted good sleep. In particular, the following foods should be included in the daily diet:
- Oatmeal is the most suitable and best option, because it contains a large amount of fiber and melatonin. And in combination with milk and honey, the body will remain in a calm state for a long time.
- Bananas - also promote restful sleep, contain a lot of serotonin, but are not particularly suitable for those who are on a diet, because. they have a lot of calories. But in order to sleep well, it is enough to eat half a banana, which does not affect the figure in any way.
- Chamomile with honey is an ideal folk remedy that acts on the body as a sleeping pill. Just one glass with one spoon of honey guarantees stress relief, as well as a calm and long sleep.
- Almonds - amazing in their composition - contain magnesium and tryptophan, elements that promote healthy sleep.
Herbal teas as homemade sleeping pills
Today, there are a huge number of herbal tinctures and teas on the Internet that guarantee stress and tension relief, have a calming effect on the condition of both adults and children, and promote healthy sleep.
Here are some of them:
- Hawthorn is an affordable remedy that is recommended by doctors for hypertension, cardiovascular diseases, neuroses and insomnia. You can buy it at any pharmacy, or collect it yourself and dry it. Berries can be added to tea or make an infusion of 20g. hawthorn in 1 glass of water. Taking such a potion is not advised from the same berries twice, it is best to brew fresh fruits each time to enhance the effect. It is necessary to take 3 times a day for half an hour before meals.
Oregano flowers, containing tannins and essential oils, have a calming effect on women's diseases and also on insomnia. It is easy to find it at any pharmaceutical point or collect it yourself during its flowering. In the infusion, only flowers and leaves are used, the stems are removed. It is necessary to brew and drink warm 20 minutes before bedtime.
Peppermint and lemon balm - act as a sedative, improve well-being, relieve spasms, dilating blood vessels. Like the above herbs, they must be taken at night.
We brew the infusion at the rate of 1 tablespoon of herbs per 1 glass of water and insist for 20 minutes. For a weaker effect, you can add a couple of mint or lemon balm leaves to the tea.
Celery is not a particularly tasty tincture, but it is effective. If you are overly active at work, excited throughout the day and because of this you cannot relax and fall asleep, then this tincture will relieve stress and calm the nervous system. Pour chopped celery leaves (20g) with one glass of boiling water and leave for half an hour. Take half a glass of strained infusion 3 times a day for at least 10 days. It is also suitable for hyper active children who are difficult to put to sleep.
Hop cones - we buy cones in a pharmacy and pour 1 tablespoon with 1 glass of boiled water, leave for 20 minutes and drink like regular tea. This drink has a beneficial calming effect on the nervous system.
Pumpkin juice - tasteless, but very healthy! It is used for edema, hypertension, or those who follow a diet for weight loss. One glass of such a potion with honey at night will drive away insomnia and give you a deep restful sleep.
Peony root tincture - no, not from flowers, but from the root! We grind the root of the evading plant and pour 10 grams of alcohol into 100 ml in a dark glass bottle, close it tightly and store it in a dark and dark place for a month. We drink 20 drops of this tincture with 100 ml of cooled boiled water 3 times a day. The last dose should be just before going to bed.
What foods should you include in your diet for good sleep?
Our today's life is full of stresses and problems that lead to nervous breakdowns, and malnutrition adds to depression. To avoid this, we need to independently take care of the state of our body and maintain its viability.
It must be remembered that overexertion of the nervous system and malnutrition leads to the failure of other interconnected systems in the body, namely: loss of vigor, activity, the immune system is attacked by anxiety, panic, stress, thereby depleting useful resources. Our immunity weakens as a result of which various diseases appear that can develop into chronic ones.
To avoid such unfortunate consequences, we suggest considering 7 foods that you can include in your diet, as they enrich the body with essential vitamins and calm the nervous system:
- sweet potato
- Herb tea
- serum
- bananas
- cocoa or dark chocolate
- brazil nuts
- spinach.
Vitamins and their effect on sleep
There is also a certain group of vitamins that the body needs to calm and protect nerve cells: absolutely all B vitamins, vitamins C, E, A, magnesium, omega-3 fatty acids, selenium, and carbohydrates. They tone up the nervous system, improve blood circulation, promote concentration, tone up the muscles, strengthen memory and vision.
TOP-11 products for the health of the body
At the end of the article, I can’t leave out the top 11 foods that are best for calming nerves:
- Cereals and cereals
- Berries
- Nuts any
- Apples
- Spinach
- Black chocolate
- Bananas
- Chamomile tea
- Citrus
- Yoghurts and hard cheese
As you can see, proper nutrition plays a big role in our body, it is it that contributes to good sleep and calmness. After all, no one can do without sleep, at least once a day.
That's actually what I wanted to talk about how to improve sleep and calm the nervous system.
I wish you a good mood, cheerfulness, activity and sound sleep at night.
Do you toss and turn in bed endlessly before you fall asleep, while waking up many times at night, and in the morning you feel tired and overwhelmed? Think it's time for a sleeping pill? Take your time to make it strong and full - and therefore healthy - by adjusting your diet.
Even they themselves persistently do not advise their patients to run to the pharmacy for a sleeping pill at the first breakdown of sleep. Of course, these will help solve the problem, but you need to know that they are rapidly addictive, as a result of which many diseases can appear. So which foods can you eat at night and which should you avoid?
There are a number of elementary general recommendations that allow you to restore sleep. First of all, you should not stuff your belly at night. The final meal should be done no later than 4 hours before a night's sleep. This advice must be followed for the reason that not all of our organs are able to function at full strength at night, for this reason the whole food cannot be digested. Such a process will spoil the work of the heart, kidneys, liver, stomach, in addition, it will become a serious obstacle to sound sleep.
Drinking alcohol at night is also not the best choice, because it suppresses the functioning of the nervous system. The relaxing and calming effect of alcoholic beverages will end in a couple of hours, while insomnia will only make itself felt, so you will wake up in the morning in a depressed mood. Also, do not drink coffee before going to bed, as it excites and invigorates, for this reason, after drinking a cup of a strong aromatic drink, one should not even dream of a good rest.
What foods promote deep sleep?
If you are in need of unflappable and sound sleep, add carbohydrate-rich foods to your diet. When these nutrients enter the body, the activity of nerve cells decreases. Actually, that's why it's worth resorting to the old "grandmother's" tricks: dissolve a spoonful of honey in a cup of warm milk - and a healthy sleep is guaranteed! Such a drink works similarly to sleeping pills: it calms, relaxes, relieves nervous tension at the end of the working day.
Vitamins B3 and B6, calcium and magnesium are responsible for sound sleep. When using these useful elements contained in many products, an amendment of metabolic processes in the cerebral cortex and a release of nervous tension are noticed. The daily requirement for vitamin B3 is present in a few slices of rye bread or a couple of skeins of cheese. By absorbing them shortly before sleep, you guarantee yourself a good rest. To replenish your vitamin B6 stores, it is enough to eat a serving of fresh vegetable salad, a piece of liver or beef every day.
If we constantly eat almonds, our body will not lack calcium and magnesium. Sleep will not be complete without amino acids - taurine and tryptophan, these elements are found in dates, bananas, dried fruits, milk and cheese. Tryptophan also abounds in turkey meat, so cook dishes from this healthy delicacy from time to time.
Sleep products - top 10
Bananas
Bananas are high in potassium and magnesium, which naturally relax muscles. In addition, these fruits abound in tryptophan, an element that initiates the production of serotonin and the sleep hormone.
Serotonin is a neurotransmitter that is responsible for elation and relaxation.
Melatonin, or as it is commonly called the “sleep hormone”, in turn, is responsible for regulating sleep and has antioxidant characteristics (melatonin does not appear naturally in the body, it can only be obtained from food).
Bananas should be eaten no later than an hour before bedtime.
Eggs
Boiled eggs contain a lot of protein, which has a positive effect on sleep. Due to the high protein content, boiled eggs have a positive effect on sleep and, in addition, effectively help to cope with acid reflux, a sign of which is heartburn, which does not allow you to sleep at night. Protein is plentiful and other foods, for example, meat, cheese and cottage cheese.
Almond
This nut is rich in protein, and also contains a significant dose of magnesium, which promotes good sleep and muscle relaxation.
A handful of almonds (don't overdo it, they're also high in fat) or an almond butter sandwich are great ways to combat insomnia.
Fish
Most types of fish (especially salmon) store vitamin B6, which is necessary for the synthesis of the sleep hormone in the body.
In addition to fish, pyridoxine is found in peas.
Milk
A glass of hot milk is a grandmother's recipe that promotes good sleep. Milk is a wonderful remedy for insomnia, including calcium and the amino acid “tryptophan”, which is required for the production of the “sleep hormone” - melatonin.
If you can't sleep or wake up frequently during the night, get out of bed and drink one cup of warm milk. Sleep will become even sweeter if you add one spoonful of honey.
Cabbage
Dairy products have long been known to be rich in calcium, but some green leafy vegetables, such as cabbage in particular, can boast of this nutrient, the lack of which leads to insomnia.
Cherry
Cherry is one of the small natural sources of the sleep hormone. A couple of cherries will help you freely enter the wonderful land of dreams.
Oatmeal
One bowl of oatmeal contains calcium, magnesium, phosphorus, silicon and potassium - elements that contribute to excellent sleep.
Do not overdo it with sweet toppings for porridge. Sugar can negatively impact your night's rest.
The sugar stored in honey slightly raises insulin levels, which allows the amino acid “tryptophan”, also found in this delicious product, to penetrate the brain more and promote better sleep.
Don't overdo it! Eat no more than one teaspoon of natural honey before bed, ideally on an empty stomach.
Grape
Grapes are one of the few fruits that contain melatonin. Grapes are another enemy of insomnia, including the natural sleeping pill melatonin. Due to its presence, wine exhibits a calming effect on the nervous system.
List of foods and drinks that keep you awake
List of foods that activate the nervous system and interfere with falling asleep:
- Aged cheese and fatty dairy products
They are rich in saturated fatty acids, which take a long time to digest and “force” the body to stay awake.
- red meat
It includes a huge amount of fat, the processing of which requires an abundance of time and effort from the body.
- Marinated, salted, smoked fish
Includes tyramine - a substance that causes the production of adrenaline.
- Soy sauce
Increases blood pressure and revitalizes the entire body due to the content of tyramine.
- overripe bananas
They increase the heart rate and increase the activity of the nervous system.
- Chocolate
Activates the nervous system, upsetting its normal work. Everyday use, even in tiny portions, can cause long-term insomnia.
- Tomatoes
An impressive amount of tomatoes eaten at night can lead to discomfort in the gastrointestinal tract in the middle of the night.
- Spicy dishes
Great excite the nervous system and stimulate the human muscular system. Because it causes the brain to secrete norepinephrine. Undigested spicy food in the morning can provoke heartburn.
- Celery, cucumber, watermelon, radish
- black beans
It is difficult and long digested by the body, after which it causes prolonged painful gas formation.
- Broccoli
Despite the dietary benefits, the product is rich in slowly digestible fiber.
- Brussels sprouts
Contains indigestible sugar that causes severe gas.
- eggplant
They have a stimulating effect on the body due to the high content of tyramine. Excite the brain and inhibit the production of melatonin.
- Strong tea
Like coffee, it invigorates the body, preventing natural drowsiness.
- Coca Cola
It contains a large amount of sugar, which stimulates the work of the whole organism, and does not allow you to relax.
- Tonic drinks
In addition to sugar, they contain harmful substances that artificially increase efficiency, for which you will later have to pay with sleepless and restless nights.
- Alcohol, especially red wine
Even though a glass of wine helps you relax before bed and fall asleep, scientists have proven that such sleep will be intermittent and restless. For a normal rest, alcohol should be excluded 2 hours before a night's rest.
It is rich in caffeine, so it activates the nervous system, prevents you from falling asleep. This effect is observed even if you drink the drink not before rest, but during the day or even in the morning. Caffeine is excreted from the body of people in different ways - someone needs the whole day for this, and someone drinks coffee in the afternoon and sleeps well all night.
Other Natural Ways to Improve Sleep
You can fight insomnia not only by changing your diet, but also by other natural remedies, which include the following:
- valerian;
- St. John's wort;
- passion flower tea;
- cocoa.
It's best to discuss this with your doctor before starting any herbal supplements, as they can exacerbate the symptoms of certain medical conditions and interact with medications.
By making positive lifestyle changes, a healthy sleep-wake cycle can be established. To do this, you must adhere to the following recommendations:
- Avoid foods that cause heartburn, such as spicy foods
- stop consuming foods and drinks that contain caffeine a few hours before rest;
- Eat whole grains instead of white bread, white pasta and sweets
- do not skip meals;
- maintain water balance;
- exercise regularly.
- do not consume food 2-3 hours before a night's rest.
Conclusion
Many foods contain ingredients that help control your sleep-wake cycle.
Preliminary research has shown that certain types of nuts, fruits, and seafood may improve sleep. For decades, people have used a variety of foods to combat insomnia and improve the quality of a night's rest.
Most of the products used for this purpose do not harm the body, so they can be consumed in moderation by all people who do not suffer from specific allergies.
To benefit from sleep-inducing food, it is best to take it a few hours before rest. This approach will reduce the risk of developing indigestion, acid reflux.
Walnuts are a rich source of tryptophan, an amino acid that contributes to the production of serotonin and melatonin levels necessary for healthy sleep (these hormones are responsible for our biological clock and sense of time). It is these two substances that help normalize circadian rhythms, fall asleep quickly and sound sleep.
Almond
Almonds - and, according to research, low levels of this substance make it difficult to fall asleep quickly. A handful of nuts before bed helps to quickly solve this problem!
Milk
We have known since childhood that a glass of warm milk at night (preferably with cookies - but we will talk about this in more detail below) guarantees a sound and healthy sleep throughout the night. In fact, all dairy products have this magical property: the calcium they contain helps absorb the amino acid tryptophan and produce melatonin. In addition, calcium also helps to normalize muscle activity and relieves night cramps.
lettuce
Good news for those who are on a diet - one of the most popular ingredients in light salads, lettuce, is an indispensable tool in the fight against insomnia. It's all about the rich content of lactucarium - a substance that resembles a sedative in action. Lettuce, by the way, can not only be eaten, but also brewed: to prepare “salad” tea, four large leaves must be poured with hot water and infused for 15 minutes. And in order to make the drink more palatable, you can add a little mint to it.
pretzels
Salted pretzels and crackers have a high glycemic index - that is, they cause a quick burst of energy, which is replaced by drowsiness just as quickly. So if you are struggling with insomnia, you have a good reason to crunch on something forbidden at night looking. The main thing is not to turn it into a habit!
Tuna and salmon
Fish, and especially tuna and salmon, are extremely rich in vitamin B6, which takes an active part in the production of melatonin and serotonin. By the way, among other products, where you can get this vitamin - garlic (exceptionally fresh) and pistachios.
As with crackers, rice is notable for its glycemic index. But the jasmine variety is more effective than others in helping you fall asleep quickly and soundly - this is exactly what the results of studies published by the specialized edition of the American Journal of Clinical Nutrition say.
Cherry juice
According to recent research from the Universities of Pennsylvania and Rochester, drinking a glass of cherry juice before bed can help you get into the dream world faster. The thing is that cherries increase the level of melatonin in the body.
cereal flakes
Flakes are considered to be an excellent breakfast dish, but it turns out that they contain two components at once that help to quickly and soundly fall asleep: carbohydrates (in the flakes themselves) and calcium (in the milk with which they are usually eaten).
Chamomile tea
Chamomile tea is the first remedy recommended for insomnia. And for good reason: one cup of fragrant broth raises the level of glycine, which, in turn, gently calms the nerves and relieves muscle tension.
To sleep was healthy and sound, you must follow a few simple rules: give up any gadgets (and especially your smartphone) an hour before bedtime, sleep in a well-ventilated room, do not engage in physical activity an hour before bedtime (except sex!) and eat dinner no later than two hours before you go to bed But there is another little secret: for dinner, you should choose certain foods that help produce the sleep hormone and thus make our night's rest complete and very refreshing.
Berries and nuts
The hormone melatonin is a natural regulator of sleep cycles. If it is produced in sufficient quantities, we easily fall asleep, sleep soundly, go through all the necessary phases of rest, and wake up cheerful and fresh in the morning. Sweet cherries, cherries, as well as walnuts and almonds help our body produce melatonin. It is enough to eat a handful of nuts or some berries an hour before bedtime - you yourself will not notice how you fall asleep.
Apples, apricots and almond butter
Too low blood sugar can make our sleep restless and shallow. Eating half an apple with almond butter or a few apricots before bed is enough to deal with this - they will not only increase your glucose levels, but will also maintain it throughout the night so that you can sleep sweetly and peacefully.
Bananas
One of the most beneficial fruits, bananas help the body maintain the necessary balance of melatonin and serotonin - thereby making us relax and sleep soundly and for a long time. In addition, bananas contain potassium and magnesium, elements necessary for muscle recovery. It is enough to eat one banana at night after a hard day - and in the morning you will wake up cheerful and rested.
Oatmeal
Yes, yes, the best "morning" porridge is perfect for dinner: oatmeal contains trace elements that calm the excited nervous system. If you can't sleep due to stress or just worry, have oatmeal for dinner. Should help.
oily fish
Any fatty fish is rich in vitamin B6 and useful omega acids that help synthesize melatonin. By the way, if you don't like fish, you can eat some peas - it also has a lot of B vitamins.
Warm milk
Old grandmother's recipe for insomnia - a glass of warm milk with honey. It really works: after all, milk contains the amino acid tryptophan, which helps produce melatonin. Well, honey is a natural source of glucose, which relieves anxiety.
Grape
Another fruit containing melatonin. By the way, the relaxing and even soporific effect of wine (especially red) is also due to the fact that there is a lot of this “sleepy” element in grapes. But you should not drink alcohol at night, but eating some grapes is a great idea.
Citrus
Oranges, tangerines and lemons will not help you fall asleep faster, but they can deal with another enemy of good sleep - snoring. They improve the functioning of the respiratory tract, the difficulty in which can cause snoring. But alcohol should not be drunk at night: it narrows the walls of blood vessels and the muscles of the throat, which can provoke snoring.
