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How to Improve your Sleep through Nutrition: 5 Healthy Foods
14.04.2023 13:50
Updated: 13.05.2024 21:25
You can improve sleep and get rid of insomnia with the help of some foods. We have collected 5 examples.
Almond
Just one handful of nuts provides 25% of the daily value of magnesium.
Magnesium is a mineral that plays an important role in the functioning of the nervous system, human mood and sleep quality.
You can eat whole almonds or add crushed almonds to yogurt, smoothies or vegetable salad.
Sour cherry
The berry contains melatonin, a sleep-promoting hormone.
Melatonin regulates human circadian rhythms, helps to cheer up in the morning, and vice versa, to feel drowsy and fall asleep in the evening.
Research shows that cherries prolong sleep and improve sleep quality in people who suffer from insomnia.
Cherries are suitable fresh, frozen, dried or in the form of juice.
Leafy greens
It’s another high magnesium food.
Leafy greens help induce sleep and prevent sudden wakefulness in the middle of the night.
Magnesium is also found in legumes, nuts, seeds, and whole grains.
Among leafy greens, you can choose spinach, arugula and Chinese cabbage.
Hummus
Chickpeas contain the amino acid tryptophan, which induces drowsiness through the production of melatonin.
In addition, tryptophan is found in turkey.
Salmon
Fish contains a large amount of fatty acids and vitamin D.
These beneficial substances help reduce stress levels and improve sleep quality.
Mackerel is also rich in essential acids.
