Everyone seems to have faced the problem of insomnia in their lives. And to solve it, it is not necessary to immediately go to the pharmacy to buy the medicine. Often the problem is the lack of certain substances that can be easily replenished with food.
What does science say?
According to Australian nutritionist Tara Diversey, who has studied insomnia for many years, quality and good sleep is promoted by foods that contain magnesium and calcium, complex carbohydrates and tryptophan (amino acid).
So, it is tryptophan that is one of the main participants in the processes of interaction between serotonin and the sleep hormone melatonin. They, being "hormones of happiness", help a person to feel joy and relax.
Calcium with magnesium is needed to cope with overstrain, stress. But they are often the cause of poor sleep.
The plus is that all of these substances can be found in food. And we will tell you which ones.
Oatmeal
Studies have shown that this product contributes to the production of melatonin. It is the lack of this substance that can cause insomnia. Therefore, oatmeal at night will help you relax and fall asleep.
However, there is one caveat. You don't need to add sugar to the porridge - when it gets into the body, it gives you vigor. Therefore, it is best to make the oatmeal a little salty.
Hard cheese
Yes, hard cheeses normalize sleep. And this was confirmed by scientists from Great Britain, who conducted an experiment in which two hundred people participated. They ate about 30 grams of cheese daily at night. According to the findings of the studies, almost 80% of them had better sleep a few days after the start of the experiment.
Bananas
Bananas are another sleep-promoting food. First, this product contains a lot of potassium, which contributes to faster muscle relaxation, and therefore sleep. The second is the presence of magnesium in bananas. And this makes it almost ideal for those suffering from insomnia. According to doctors, it is the deficiency of this mineral that most often leads to problems with sleep. But when taken with food, it will relax the body and mind, which makes it ideal if you are not allowed to fall asleep by disturbing thoughts.
Tofu
A popular product among vegetarians. However, it should be included in the diet for those who consume meat. After all, the main advantage of bean curd is that it saves you from insomnia (and at the same time is characterized by a pleasant taste). True, it is not worth eating too often - it is enough to serve it for dinner twice a week.
Almond
Almonds are a healthy nut for the whole body as a whole. Its inclusion in the diet will have a positive effect on the condition of teeth, hair, nails. And all thanks to the presence in the composition of vitamins B and E, a large amount of minerals that we need for normal sound sleep. Try eating just a couple of nuts an hour before going to bed.
Chamomile tea
A tool that our grandmothers still used. And it's really effective. Chamomile is a folk "medicine" that soothes, relaxes, and helps to get rid of stress. Additionally, it strengthens the immune system and helps fight infections. So it is advisable to use this drink even if you are doing well with sleep - it is simply healthy.
Milk with turmeric or saffron
Yes, not everyone likes this combination, since spices have a rather unusual taste and aroma. But if you like it, then you can safely make yourself a pleasant drink that relaxes well and helps you fall asleep. And all because both milk and spices have a hypnotic effect.
Warm water or tea with honey
If there is honey at home, then this is the easiest option to cope with insomnia. Moreover, it is enough to dissolve a spoonful of the product in a glass of warm water. But if you drink tea, you should not make it too strong, since such a drink invigorates.
Seeds
Few people know, but the omega-3 fatty acids that make up the composition regulate mood. Especially if the main cause of insomnia is anxiety, transferred nervous tension. In this case, be sure to include seeds (for example, flax, pumpkin, sesame) in your diet, which will saturate the body with the substances it needs.
Another important substance found in seeds is zinc. It is necessary for the normal regulation of biochemical processes in the brain that are responsible for sleep.
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