5 foods to help you sleep deeply and soundly

In addition to balancing work and lifestyle, eating and choosing foods that have sedative and sleep-promoting effects below will bring you unexpected results.

Causes of insomnia

Difficulty falling asleep or waking up early and not being able to sleep again, even not being able to sleep all night, daytime fatigue, lethargy, restlessness, irritability, forgetfulness, inability to concentrate on work... decreased memory, even ringing in the ears are signs of insomnia.

There are many causes of insomnia, poor sleep and deep sleep, which are:

- Physiological and lifestyle changes: Psychological stress due to work and family pressure. Using stimulants in the evening such as alcohol, tea, coffee, etc., changing the environment. Unstable living hours.

- Due to pathology: Cardiovascular, diabetes, respiratory, nocturia, chronic diseases such as headache, back pain, joint pain, allergies, premenopause, menopause, depression, anxiety and all other mental disorders... have a higher risk of insomnia.

- Sleep apnea and periodic leg movement disorder during sleep. Sleep apnea leads to daytime sleepiness, high blood pressure and heart rhythm disturbances, heart enlargement, which can lead to sudden death. In addition, heart failure and heart rhythm disturbances cause breathing disorders.

Foods that help you sleep deeply and soundly

To sleep better, you should remember to choose the following beneficial foods:

Water spinach

Water spinach has high protein content. Water spinach can be cooked in soup with crab, taro or with shrimp, lean pork, chicken... These dishes are delicious, cool, nutritious, and help you sleep well.

According to Oriental medicine, water spinach has a sweet taste, cold properties, is non-toxic, has sedative effects, cools the liver, clears toxins, cures insomnia, treats internal heat that causes acne... clears blood vessels, regulates the spleen and stomach, clears the urinary tract, is diuretic, anti-inflammatory, laxative, and antipyretic.

Kiwi fruit

Many studies have shown that this fruit contains a large amount of polyphenols (nutrients essential for humans), folic acid, vitamins C, K and E, folate, potassium, fiber, choline, copper, magnesium and phosphorus, which are extremely important for sleep.

In addition, this fruit has no cholesterol, low sugar and fat. Minerals such as Mg, Cu, K, Zn in kiwi fruit play a very important role in keeping the heart healthy; Ca, Cr, Cu help strengthen the skeletal system, and joints function smoothly.

The rich fiber in kiwi aids digestion very well, prevents constipation, hemorrhoids, colon cancer, and also aids weight loss.

Kiwi can be added to salads, smoothies or enjoyed directly.

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 also contain a certain amount of linoleic acid, which is converted into DHA, increasing serotonin, thereby balancing mood and sleep.

In addition, a food rich in magnesium that you can choose is almonds. Therefore, experts also recommend that people who have trouble sleeping or insomnia should eat more of this fruit. Not only does it help you sleep well and relax, but almonds also reduce stress, cholesterol in the blood and help strengthen bones.

Fatty fish

Are fish that have body tissues, especially theTheir abdominal cavity contains a lot of fish heads. Tuna, herring, salmon are fish rich in omega-3. In which, DHA and EPA are 2 types of fatty acids that have the function of reducing inflammation and swelling.

In addition, they are also a source of large amounts of vitamin D. The combination of this vitamin and fatty acids will enhance the production of serotonin. These fish also have a lot of vitamin B6 - this is an essential substance to help improve sleep.

Ripe bananas

A banana contains a lot of magnesium, tryptophan, and potassium which help improve sleep, including increasing sleep duration and quality, helping the body fall asleep faster and waking up less often at night.

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 normal circadian cycles, 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 leg cramps.

Therefore, if you eat a banana before going to bed, you can improve the quality of your sleep.

Notes on diet, lifestyle and food selection for 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, avoid greasy, hard-to-digest foods. Avoid foods that can cause allergies. Do light exercises. Turn off electronic devices and lights when going to bed. Limit drinking alcohol and carbonated drinks./.