Which Foods And Drinks Stimulate Sleep?

Ivan Red Jr. Author: Ivan Red Jr. Time for reading: ~1 minutes Last Updated: August 08, 2022
Which Foods And Drinks Stimulate Sleep?

CHAPTERS (Table Of Contents)



In this article, learn more about Which Foods And Drinks Stimulate Sleep?. These foods contain those substances that a healthy sleep needs.

Not surprisingly, some foods and beverages that contain more sugar, alcohol and caffeine can disrupt good sleep. However, less is said about those foods that can improve it. Here are some that you can take advantage of if you suffer from sleep problems:

 

  • Nuts

Walnuts provide a number of important nutrients, including omega-3 fats, fiber, vitamin E, phosphorus, magnesium and melatonin. In this case, we are interested in melatonin, because its production is one of the main factors regulating the "internal clock" of the body.

 

  • Cherries

You don't particularly like walnuts? How about cherries then! A study in the European Journal of Nutrition  claims that people who drink about 30 milliliters of cherry juice in the morning and at bedtime sleep 40 minutes more.

 

  • Salmon

Salmon is the best source of omega-3 fatty acids, which a study in the Journal of Sleep Research associates with deeper and more restful sleep. While the study was conducted on children, experts believe that the results are likely to apply to adults. Scientists do not fully understand the mechanism, but getting enough omega-3 can stimulate the effect of melatonin.

 

  • White rice

A study published in Clinical Nutrition claims that consuming 2 1/2 cups of white rice four hours before bedtime can help the body fall asleep faster. Of course, this is not a bit of rice, but the explanation is that the brain uses carbohydrates to synthesize the neurotransmitter serotonin, which promotes a feeling of calm and relaxation.

 

  • Turkey

Turkey meat is a carrier of the amino acid tryptophan, which in turn is associated with the establishment of better sleep, as it is a precursor to serotonin. If you are looking for vegetarian (not vegan!) Sources of tryptophan, focus on egg white, milk and pumpkin seeds.

 

  • Porridge

A quarter cup of cashews provides almost 20% of your daily magnesium - a mineral that many people do not get. Magnesium deficiency is actually associated with sleep disorders, as well as the so-called. "Restless legs syndrome", which is often activated at night and can make it difficult to fall asleep. Other great sources of magnesium are almonds, spinach and sesame seeds.

 

  • Chamomile tea

Chamomile contains compounds that can relieve anxiety and stress, increasing the chances of sleep. Like warm milk, a cup of hot chamomile tea at bedtime stimulates the feeling of drowsiness, raising body temperature.

 

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