10 foods to normalize sleep

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Lack of sleep negatively affects your skin, raises stress hormones, and can harm your attempts to lose weight.

If you want to improve the quality of your sleep, don't grab your pills right away. Use sleep-promoting foods instead.

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Let's talk about what foods will help you sleep so that you can include these foods in your menu. Eat them in the evening to get a really good sleep, but try not to overeat so that it does not affect your weight.

1. Oatmeal

Many people think that this porridge is meant for breakfast, but if it is sugar-free, it will provide your body with many beneficial nutrients, including magnesium, calcium and potassium. Oats also contain melatonin, a sleep hormone that may be needed if you get up early and need proper rest.

2. Bananas

Another great source of minerals to help you unwind in the evening. Bananas contain tryptophan, an amino acid essential for relaxation. However, do not expect miracles, although this is one of the best foods for normalizing sleep. Bananas should be eaten at least one hour before bedtime. Magnesium and tryptophan can help you tune in.

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3. Almonds

Protein can also help you prepare for sleep, and almonds are abundant, just like magnesium. You also get tryptophan from these nuts, so they're perfect for a late snack. You won't need a lot of almonds, just a handful will give you the right amount of nutrients to sleep in. If you prefer to eat almonds in butter form, limit yourself to one tablespoon.

4. Cherries

Melatonin, a sleep hormone rarely found in food, is abundant in cherries, making this berry one of the best foods for healthy sleep. A handful of cherries will suffice, or (out of season) you can use cherry juice.

Choose unsweetened brands because cherries are already sweet enough that too much sugar will negatively affect your sleep.

5. Milk

High levels of protein and tryptophan make milk a must for when you want to naturally improve sleep. Dairy products also contain calcium, which helps to overcome stress and relax. If you don't like a glass of milk, choose plain yogurt or cottage cheese for dinner.

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6. Eggs

One hard-boiled egg can significantly affect the rate at which you fall asleep. It contains enough protein to make you feel sleepy. Eggs are an indispensable tool for a good sleep, just don't fry them.

7. Hummus

If you're looking for a source of plant-based protein and you don't like almonds, choose hummus for a late snack to help you fall asleep without problems. It's rich in tryptophan and goes great with whole grain crackers or toast to help you unwind in the evening and improve your sleep.

8. Fish

Tuna, halibut and shrimp are rich in tryptophan and are high in vitamin B6, which is essential for the production of serotonin and melatonin, which are essential for quality sleep. White fish is undoubtedly among the foods that will help you sleep better.

9. Herbal teas

Chamomile, lemon and passion flower are your best choices if you want to make your sleep full. Green tea is also a good option if you choose decaf.

Try drinking herbal teas in the evening, or simply grab some regular decaf teas.

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10. Honey

The glucose in honey can help you sleep if you don't eat more than one tablespoon. Honey is a sleep-promoting product and can be consumed alone or in addition to a cup of herbal tea to enhance the effect.