What should you eat to sleep well?
Last reviewed: 23.04.2024
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Full sleep is an integral part of our well-being. During the rest our body is restored and replenishes the energy reserves. Bad, restless sleep will not bring good, and the morning will begin with a headache and a bad mood.
How can you prevent such trouble? It turns out that some products can favorably affect the quality of our sleep and even help to fall asleep. Relaxing on the human body is affected by products that contain tryptophan - an amino acid, which our body uses as raw materials for the production of melatonin and serotonin. Especially rich in tryptophan turkey, lentils, bananas, nuts, seeds and eggs.
However, before you use "sleepy" foods before a night's rest, remember that too much food can lead to the opposite effect and you can not sleep for a long time.
Cherry
Dried or fresh cherries are rich in melatonin, which regulates biorhythms of the body, as well as sleep and wakefulness. Cherry can be eaten one hour before going to bed.
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Bananas
As well as cherry are a natural source of tryptophan, and also contain magnesium and potassium, which contribute to muscle relaxation.
Bread
Bread is rich in carbohydrates, which means it stimulates the production of insulin in the pancreas. Insulin is the hormone that lowers blood sugar levels, and is also responsible for moving tryptophan into the brain, where it speeds up the production of serotonin.
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Oatmeal
Just like bread, oatmeal porridge contains a large amount of carbohydrates, and is also a source of melatonin involved in the regulation of human biorhythms.
Milk
Milk also contains tryptophan, which turns into the brain in serotonin. In addition, milk is an excellent source of calcium, which, in turn, has a calming effect.
Remember that there are also products that affect sleep negatively, increasing the production of the hormone adrenaline, which does not contribute to falling asleep. Protein food should not be eaten at night, because it stimulates the body. Among foods that are undesirable to eat before bedtime are protein and fatty foods, sweets, caffeine and cold foods.