Food to sleep better
Going back to the routine after the holidays is not an easy task. For this reason, it is common that, in the first weeks in which we join the working day, we suffer from certain problems when it comes to falling asleep. To facilitate the task, it has been shown that the consumption of certain foods helps us to promote a better rest.
Sleeping well has a great effect on the feeling of well-being throughout the day, which is why nutrition plays a fundamental role in how well we sleep. Kristin Kirpatrick, from the Wellness Institute of the Cleveland Clinic.
Eating is a basic need that is associated with Serotonin, a key hormone that helps promote a healthy sleep. Therefore, consuming certain foods helps achieve a restful sleep by increasing the levels of the hormone.
Foods that help you fall asleep
The diet and wellness specialist at the Cleveland Clinic points out some examples of foods and nutrients that help us fall asleep in the best way:
- Lean proteins. In these we include low fat cheese, turkey, chicken and fish. These foods are high in tryptophan amino acids, which results in the promotion of increased serotonin that improves the quality of sleep when consumed.
On the other hand, cheeses with high fat content, chicken wings or very fried fish should be avoided in our meals, as these foods take longer to digest, which can keep us awake more hours.
- Complex carbohydrates. Whole grain products, such as bread, cereals, pasta and crackers and whole grains such as brown rice, provide complex carbohydrates that help promote sleep.
- Fats that take care of the heart. Unsaturated fats also improve serotonin levels. Peanuts, almonds, walnuts, cashews and pistachios are some examples.
In contrast, foods with saturated fats or trans fats, such as chips and other high-fat snacks, tend to lower serotonin levels and impoverish the quality of sleep.
- Drinks. A good tempered milk glass or an infusion of relaxing herbs, such as chamomile or pennyroyal, help promote sleep.
However, if we already have problems at bedtime, it is recommended to take the last caffeinated drink at two in the afternoon so that our sleep at night is not affected.
- Aromatic herbs. Sage and basil contain chemical components that reduce tension and promote a calming effect on the organism.
Noelia de Santiago Monteserín