5 foods that help you sleep soundly and deeply.
With the fast pace of life and pressures from many sides, insomnia or poor, restless sleep affects our lives and daily activities, leading to health consequences.
In addition to balancing work and lifestyle, choosing foods with calming and sleep-enhancing properties like those listed below can bring you surprising results.
Causes of insomnia
Difficulty falling asleep, waking up early and being unable to fall back asleep, or even being unable to sleep all night, daytime fatigue, lethargy, restlessness, irritability, forgetfulness, inability to concentrate on work... decreased memory, and even ringing in the ears are all signs of insomnia.
There are many causes of insomnia, poor sleep quality, and restless sleep, including:
- Physiological and lifestyle changes: Psychological stress due to work or family pressure. Use of stimulants in the evening such as alcohol, tea, coffee… changes in environment. Irregular sleep schedules.
- Due to medical conditions: Cardiovascular diseases, diabetes, respiratory problems, nocturia, chronic diseases such as headaches, back pain, joint pain, allergies, premenopause, menopause, depression, anxiety, and all other mental disorders… the risk of insomnia is higher.
- Sleep apnea and periodic leg movement disorder during sleep. Sleep apnea leads to daytime drowsiness, increased blood pressure and heart rhythm disturbances, cardiac hypertrophy, and can lead to sudden death. In addition, heart failure and heart rhythm disturbances cause respiratory disorders.
Foods that promote deep and restful sleep
To sleep better, remember to choose the following beneficial foods:
Water spinach
Water spinach is high in protein. It can be cooked in soup with crab, taro, or with shrimp, lean pork, chicken, etc. These dishes are delicious, refreshing, nutritious, and promote restful sleep.
According to Traditional Chinese Medicine, water spinach has a sweet taste, a cooling nature, and is non-toxic. It has sedative effects, cools the liver, detoxifies, and is effective in treating insomnia, internal heat-related acne, improving blood circulation, regulating the spleen and stomach, clearing the urinary tract, promoting urination, reducing inflammation, lubricating the intestines, and lowering fever.
Kiwi fruit
Numerous studies indicate that this fruit contains a high amount of polyphenols (essential nutrients for humans), folic acid, vitamins C, K and E, folate, potassium, fiber, choline, copper, magnesium, and phosphorus, all of which are crucial for sleep.
Furthermore, this fruit contains no cholesterol, and is low in sugar and fat. Minerals such as Mg, Cu, K, and Zn in kiwi fruit play a significant role in keeping the heart healthy; Ca, Cr, and Cu help strengthen bones and ensure smooth joint function.
The fiber-rich kiwi fruit greatly aids digestion, preventing constipation, hemorrhoids, and colon cancer, while also supporting weight loss.
Kiwi can be added to salads, smoothies, or enjoyed on its own.
Walnuts and almonds
Walnuts contain melatonin, a natural antioxidant that helps the body feel sleepy at night. This fruit alsoWalnuts are a rich source of vitamins, magnesium, and minerals. Furthermore, walnuts contain linoleic acid, which converts into DHA, increasing serotonin levels and thus balancing mood and sleep.
Additionally, another magnesium-rich food you can choose is almonds. Therefore, experts also recommend that people who have trouble sleeping or suffer from insomnia should consume more of this fruit. Not only do almonds promote good sleep and relaxation, but they also reduce stress, lower blood cholesterol, and help strengthen bones.
Fatty fish
These are types of fish where, in their body tissues, especiallyTheir abdominal cavity contains many fish heads. Tuna, herring, and salmon are types of fish rich in omega-3s. DHA and EPA are two fatty acids that help reduce inflammation and swelling.
In addition, they are a great source of vitamin D. The combination of this vitamin and fatty acids enhances serotonin production. These types of fish also contain plenty of vitamin B6, which is essential for improving sleep.
Ripe bananas
A banana contains magnesium, tryptophan, and potassium, which help improve sleep, including increasing sleep duration and quality, helping the body fall asleep faster, and reducing nighttime awakenings.
This effect is achieved because tryptophan is converted into serotonin after entering the brain. Serotonin is a hormone that regulates sleep by acting as a precursor to melatonin.
Magnesium can improve sleep quality in several ways. First, magnesium helps maintain a normal circadian rhythm, including sleep and wake times.
Low potassium levels can disrupt sleep in people with high blood pressure. Potassium also helps improve sleep quality by reducing nighttime cramping.
Therefore, eating a banana before bed may improve your sleep quality.
Dietary and lifestyle tips, and food choices to promote good sleep.
To sleep better, you should pay attention to your diet and food choices: Avoid eating late at night. Eat easily digestible foods in the evening, avoiding greasy and hard-to-digest foods. Avoid foods that are likely to cause allergies. Do light exercise. Turn off electronic devices and lights when going to bed. Limit alcohol and carbonated drinks.
