In today's modern life, good sleep has become one of the most important factors affecting our health and spirit.
However, work pressure, polluted living environment and unhealthy living habits have caused many people to suffer from insomnia, poor sleep or wake up in the middle of the night - seriously affecting the quality of life. life.
In the following article, we will learn the importance of sleep, and discover the 19 best foods to help you sleep well today. Get started now!
How does insomnia seriously affect your health?
Sleep plays an essential role in maintaining health and restoring energy. According to recommended by the US National Sleep Foundation: "Adults need 7-9 hours of sleep each night to achieve optimal performance".
Lack of sleep not only causes a decrease in concentration and cognition, but also affects reaction speed and mood. Furthermore, prolonged insomnia will increase the risk of developing serious health diseases such as: obesity, type 2 diabetes, hypertension, cardiovascular disease, stroke and impaired mental health.
Therefore, ensuring quality sleep is an indispensable factor in overall health care.
19 Foods that help you sleep well that you should refer to
There are many foods that can help you improve your sleep quality. Here are the top 19 foods that help you sleep well:
Fatty fish (like salmon, herring, sardines)
Fatty fish are a great source of omega-3 and vitamin D - two essential nutrients in helping you fall asleep faster and more deeply. Omega-3 increases the production of serotonin (a Monoamine neurotransmitter), which is linked to improved mood and reduced stress. Vitamin D has the ability to help regulate sleep and promote bone health.
Regularly eating fatty fish can help regulate your circadian rhythm and improve your sleep effectively.
Egg
Eggs are one of the most comprehensive sources of protein, containing essential amino acids that the body cannot synthesize on its own. In addition, eggs also contain tryptophan, which helps produce serotonin and melatonin. Eating eggs for dinner can help you feel full longer, reduce midnight awakenings, and improve overall sleep quality.
Warm milk
Drinking a cup of warm milk before going to bed is a folk method used by many people to promote sleep. Calcium in milk is not only good for bones but also helps the body use tryptophan, an amino acid needed to produce melatonin - a hormone that regulates sleep cycles.
Yogurt
Yogurt contains calcium - a substance necessary for the processing of hormones such as melatonin and serotonin. Besides, yogurt is also a good source of protein, which helps maintain a feeling of comfort and supports a peaceful sleep.
Almond
Almonds are a rich source of magnesium, a mineral that helps the body relax and improve sleep quality. Magnesium helps reduce muscle tension and acts as a natural sedative.
Besides, almonds also contain tryptophan and unsaturated fatty acids, which support the body's production of more serotonin and melatonin.
Walnuts
Walnuts are also a rich source of omega-3 fatty acids, which help reduce stress and relax the mind, helping to improve sleep quality. Furthermore, walnuts also contain antioxidants and the mineral magnesium, both of which relax muscles and nerves, helping your body relax and prepare for a good night's sleep.
Therefore, adding walnuts to your daily diet is not only good for your overall health but also helps you get better quality sleep.
Herbal tea (such as chamomile tea, mint tea, licorice tea)
Herbal tea does not contain caffeine and is often used to relax before bed. These teas contain apigenin - an antioxidant known to help relax muscles and calm the mind, helping the body prepare for a good night's sleep.
Raspberries
Adding raspberries to your diet can help boost sleep quality thanks to its natural source of melatonin and antioxidants - which help reduce stress and improve brain function.
In addition, raspberries are rich in fiber and vitamin C, which support overall health and help you feel full longer, avoiding hunger in the middle of the night.
Kiwi
Kiwi provides vitamins C and E, potassium and fiber, and it also contains serotonin. Eating kiwis first thing in the evening has been shown to help improve sleep quality and reduce awakenings during the night. In addition, serotonin in kiwi also helps regulate natural circadian rhythms and creates a great night's sleep.
Cherry
Cherries are one of the fruits that provide the richest natural sources of melatonin, considered a natural and effective sleep support food. Drinking cherry juice or eating fresh cherries before bed can help you fall asleep faster.
Banana
Bananas are a great source of potassium and magnesium, which help relax muscles and reduce stress effectively. In addition, bananas also contain carbohydrates and tryptophan - which help increase the production of melatonin and serotonin, contributing to improving the mind and enhancing sleep.
Butter
Avocados are a good source of monounsaturated fats and also contain magnesium. Fats in avocados help enhance the absorption of nutrients needed for sleep, and magnesium helps relax muscles and mind. Eating a little avocado at dinner will help you fall asleep faster and sleep deeper.
Grape
Grapes contain a lot of melatonin, which helps sleep well and maintain deep sleep. In addition, grapes are also a source of antioxidants, which help protect the body from harmful free radicals.
Oat
Oats are not only rich in fiber but also contain melatonin and complex carbohydrates, which help promote serotonin production in the body. Eating a bowl of hot oatmeal before bed can help the body relax and facilitate sleep.
Brown rice
Brown rice has a glycemic index of 68 (and white rice is 73), helping blood sugar levels increase slowly and steadily. This is great for improving sleep quality every night. A snack with brown rice before going to bed can help you fall asleep faster and sleep deeper.
Dark green leafy vegetables (like spinach, kale)
One of the sleep-supporting foods that are easy to find and use is dark green leafy vegetables. They contain a rich source of magnesium, which helps relax muscles and regulate sleep cycles effectively. Magnesium also has a role in supporting melatonin production and improving sleep quality.
Tomato
Tomatoes are one of the most versatile foods, providing not only vitamin C and potassium but also significant amounts of melatonin, lycopene and folate - antioxidants and vitamins that support heart health and reduce stress. .
Melatonin found in tomatoes helps regulate natural sleep cycles, while lycopene - a powerful antioxidant - helps reduce inflammation and improve cardiovascular function. Folate also contributes to the reduction of fatigue and stress, thereby supporting deep and uninterrupted sleep.
In addition, natural antioxidants in tomatoes help protect the body against free radicals, thereby strengthening the immune system - helping you wake up feeling fresh and energetic.
Pumpkin and pumpkin seeds
Pumpkin and pumpkin seeds are foods rich in tryptophan, magnesium and potassium. Pumpkin seeds also provide healthy fats and fiber, helping you feel full longer and stabilize blood sugar. Thus, contributing to giving you better quality sleep every night.
Sweet potato
Sweet potatoes are not only a good source of complex carbohydrates, but also contain significant amounts of vitamin B6 and magnesium. Vitamin B6 plays an important role in the production of serotonin and melatonin, while magnesium calms the nervous system and helps relax muscles.
Besides, sweet potatoes also provide potassium - which helps regulate blood pressure and improve cardiovascular health, thereby contributing to a more peaceful and quality sleep.
Chicken
Chicken is an excellent food source to aid sleep, thanks to its high tryptophan content. Tryptophan is an essential amino acid that the body uses to produce serotonin, a neurotransmitter involved in feelings of happiness and relaxation. It then converts into melatonin, which helps regulate natural sleep cycles.
In addition, protein in chicken also helps maintain stable blood sugar levels, preventing night hunger, thereby supporting a continuous and uninterrupted sleep. In addition, eating chicken regularly also helps supplement the body with necessary protein, supporting recovery and building muscle while sleeping. Thanks to that, it gives you a healthy body and a refreshing spirit when you wake up.
Good sleep is an important factor that not only helps your body recover after strenuous workouts, but also helps improve endurance and performance during exercise. Good sleep quality will help you feel healthier and ready for daily activities.
You can see that most of the foods mentioned above contain the important nutrient Magnesium. Magnesium has a relaxing effect on muscles and supports nerve and cardiovascular health, thereby helping to restore energy and recover quickly.
>> Read more research on the benefits of Magnesium for muscles, mind and sleep here Please!
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