Many factors, such as stress or illness, affect sleep quality. However, insomnia can also be triggered by poor diet. People deprived of sound sleep should probably reconsider their diet.
There are foods that have a positive effect on the quality of sleep, and therefore should be included in their diet for people suffering from insomnia.
Bananas
Bananas are high in natural muscle relaxants like magnesium and potassium. The amino acid tryptophan in these fruits will help you relax before bed. The "sleep hormone" melatonin is produced in the body one hour after a meal. So it's best to have a snack an hour and a half before bedtime.
Protein foods
Chicken meat, low-fat cottage cheese, eggs are just sources of protein. They lower acidity and cause drowsiness. A decrease in acidity is a very important factor, since heartburn most often worries a person precisely at night.
Almond
A sandwich with almond butter or a handful of almonds can help fight insomnia. Almond nuts, like bananas, are high in magnesium and also rich in protein. The presence of these substances will help relax the muscles and make it easier to fall asleep.
Milk
It is not for nothing that in childhood, children are given warm milk before bedtime. It's just a storehouse of calcium, which in turn produces melatonin. If you happen to wake up in the middle of the night and lose sleep, then you need to drink a glass of warm milk with honey.
Cherry
Few foods can boast of melatonin content, while cherries are a natural source of it. Therefore, people suffering from insomnia need to drink cherry juice or eat a handful of cherries an hour before bedtime.
Herbal teas
Gamma-aminobutyric acid, produced from theanine, acts as a sedative and relieves stress. Tianine is found in green tea, but its positive effect is canceled out by caffeine, which is also found in excess in it. For this reason, green tea should be replaced with herbal tea.
Oatmeal
Oatmeal contains a large number of substances that contribute to healthy sleep: silicon, phosphorus, magnesium, potassium. But to eat it before bed, you only need unsweetened, since sugar will prevent you from falling asleep.
People suffering from sleep disorders should forget about three foods.
Caffeine
Everyone knows about the caffeine content in coffee. But it is found in other foods as well, such as chocolate, food supplement gum, energy drinks, and some medications, such as citramone. It should be noted the different reactions of the human body to this substance. Someone can fall asleep, even after drinking a few cups of coffee before going to bed, and someone after drinking a small cup will lose sleep for the whole night.
Fatty food
A light meal promotes healthy sleep, while fatty, heavy meals can even cause heartburn or indigestion. If it is simply impossible to give up fatty foods for dinner, then you need to have dinner 3 hours before bedtime.
Alcohol
Alcohol deprives you of proper rest because it disrupts the REM sleep cycles that make people dream. And the restoration of strength directly depends on these cycles. In addition, with prolonged use of alcohol, daily biorhythms are disrupted, which leads to insomnia.
