Getting enough sleep is essential for your health and well-being. If you’re having trouble falling asleep, diet can play a key role. Some sleep-promoting foods contain nutrients that help your body relax and regulate your sleep-wake cycle. Find out which foods to eat to help you fall asleep more easily and improve the quality of your night’s rest.
If changing your diet still leaves you unable to sleep, then this article is for you: Sleep accessories: essentials for sleeping better
Foods rich in melatonin and tryptophan
Melatonin is the sleep hormone, and tryptophan is an amino acid essential for its production. Eating foods that contain it can help you sleep better.
- Cherries : rich in natural melatonin
- Bananas : contain tryptophan and magnesium, which promote relaxation
- Almonds : sources of magnesium, they help relax muscles
Complex Carbohydrates for Regular Sleep
Complex carbohydrates help stabilize blood sugar levels at night, preventing nighttime awakenings.
- Brown rice : promotes the production of serotonin, precursor of melatonin
- Oatmeal : rich in fiber and minerals beneficial for sleep
- Legumes : chickpeas, lentils and beans help regulate sleep
Magnesium-rich foods for optimal relaxation
Magnesium is a mineral that helps reduce stress and promotes muscle relaxation.
- Dark chocolate : in small quantities, it provides magnesium without excess sugar.
- Pumpkin seeds : an excellent source of magnesium
- Spinach : rich in minerals essential for relaxation
The Importance of Good Fats for Deep Sleep
Omega-3s and good fats play an important role in the production of serotonin.
- Oily fish (salmon, mackerel): rich in omega-3, they reduce stress and promote deep sleep
- Nuts : Improve melatonin production
- Olive oil : a good source of healthy lipids for the brain
Proper breathing is also essential for good sleep. BreatheBetter nasal strips improve nighttime breathing, reduce snoring and optimize oxygen intake. By facilitating smooth breathing, they allow you to fall asleep faster and sleep deeper.
Sleep-promoting foods are a natural solution to sleep better. By combining a suitable diet and good sleep hygiene, you can significantly improve the quality of your rest. To go further, discover our advice on breathing and its impact on sleep.
