Proper nutrition in combination with moderate physical activity and the absence of stress is the key to excellent sleep. But some foods have a special sedative and hypnotic effect.
What to eat to quickly fall asleep
Vitamins B3 and B6 have a calming effect on the body. These substances are found in bran bread, cheese, vegetables, liver, lean pork.
Fruit and green tea can also give you a restful sleep. This effect is due to the presence in these products of a large amount of antioxidants, magnesium and copper, which are necessary to improve the metabolism of brain cells. In addition, magnesium is found in legumes, herbs, mineral water and pumpkin seeds, while copper is found in seafood.
Foods containing a large amount of carbohydrates help to reduce the excitability of nerve cells. Therefore, after dinner you can relax with sweet tea or milk with honey.
Dried fruits will not interfere with your carefree sleep. These foods are rich in amino acids such as taurine and tryptophan.
When preparing dinner, you should pay attention to the spices that you use. Moderate addition of seasonings such as cumin, cardamom, cinnamon, nutmeg improves digestive processes, prevents intestinal cramps and regulates acidity.
If you've had a tough day, chamomile and mint tea can help relieve stress after a light dinner. You can also add cloves, ginger and orange peel to this relaxing drink. Sage, skullcap, passionflower, hops, motherwort and valerian have a good soothing and relaxing effect among herbs. Before using the latter, it is better to consult a doctor.
Taboo foods for good sleep
To fall asleep easily and quickly, you should finish your evening meal 3-4 hours before bedtime. At the same time, you cannot gorge yourself too much, because at night the human body works at half strength and it will take more time to digest all the food eaten. Therefore, for most of the night, your internal organs, instead of recovering and giving you rest, will participate in the digestion process. In the morning, you will wake up feeling overwhelmed and tired.
The relaxing effects of alcohol are short-lived. Therefore, consuming it at dinner will not help you sleep soundly.
But at night, you can not eat foods containing caffeine, which contribute to the excitability of the body. These include coffee, black tea, chocolate. But sometimes the body's response to caffeine is the opposite. Therefore, it is worth listening to your body and then you can definitely determine which foods are your natural sleeping pills.
