There is nothing better than the dream of a happy night so that you feel refreshed and recharged, ready to face whatever the day brings.
However, for many, sleep can be something that is very elusive, a problem that the Australian sleep specialist Olivia Arezzolo understands very well.
He recently told Sporteluxe that although minerals like magnesium can help improve sleep quality, there are some foods that can also prepare you for a good night's sleep.
Explaining how diet contributes, Olivia said there are foods that contain nutrients that work like natural sedatives. These allow hormones related to rest and relaxation (melatonin and serotonin) to be produced, which makes it easier to fall asleep.
There is nothing more refreshing than a dream of a happy night, not only helps with your general mood, but it gives you a lot of energy to face the day (stock image)
The benefits of tryptophan.
According to the sleep specialist, tryptophan is the key nutrient for sleep.
Tryptophan achieves its effects through serotonin, one of the fundamental chemicals involved in the regulation of mood.
However, the body can not make its own tryptophan, which means it must be taken as part of a diet.
To promote the creation of this essential amino acid, Olivia suggests eating foods rich in proteins, such as birds, eggs and fish such as salmon and tuna.
& # 39;[Tryptophan] "It's available in supplement form, however, your body absorbs it more easily when you get it through food instead of a pill," he said.
It has been found that foods that contain high levels of Omega 3 fatty acids, such as salmon, help regulate serotonin (stock image)
Other foods to eat that can help you sleep:
* Cherries – these natural sources of melatonin.
* Bananas: contain natural muscle relaxants, magnesium and potassium.
* Almonds – these come packaged with the mineral magnesium
* Cooked eggs (with a main meal)
* Dairy – contains tryptophan
* Herbal teas such as chamomile.
Omega 3 fatty acids can give a boost to sleep
Omega-3 fatty acids are most commonly derived from fish oils, including tuna and salmon.
Olivia said that consuming foods rich in Omega-3 will help regulate serotonin (serotonin is the hormone that helps with feelings of relaxation and helps the body reduce stress).
The specialist notes that a study conducted by the University of Oxford found that a high intake of Omega 3 nutrients through fatty fish increased the duration of sleep, reduced the time needed to fall asleep and, consequently, increased functionality during the day.
Foods loaded with Omega 3 include fish, especially the oily variety (salmon, tuna, sardines). Seaweed oil, algae, flax and hemp seed and protein are also viable sources for those who are vegetarians or vegans.
Eggs at dinner time are one of the best natural sedatives available (stock image)
The vitamins of group B
There are no less than eight different B vitamins, and all are particularly useful when it comes to sleeping well at night.
Of this group, Olivia stressed that B6 is especially important in the production of melatonin.
Natural sources of B6 include foods such as leafy green vegetables, bananas, spinach, salmon, walnuts and flax seeds.
Other foods that contain B6 include chicken, turkey, tuna, sunflower seeds, cheese, lentils, brown rice and carrots.
Foods that you should avoid for a better night's sleep:
Chocolate: Chocolate contains caffeine and dark chocolate, in particular, contains high levels of caffeine which, even when consumed in moderate amounts, can be as stimulating as drinking coffee before bedtime.
Broccoli: This vegetable has a high content of soluble fiber, which is excellent for digestion during the day, but can leave the body concentrated in the digestion instead of sleeping at night.
Cured meats and some cheeses. These foods may contain tyramine, which can increase alertness, as well as headaches or migraines in some cases.
Flavored yogurt Fruit-flavored yogurts are often full of sugar that can increase energy and alertness, none of which is conducive to rest and relaxation.
The spicy food: Eating too spicy foods before bedtime can increase body heat. This can make it difficult to fall asleep since the body falls asleep at a lower temperature.
Eggs – unlikely dream help
According to the Australian dietitian, Sharon Natoli, the eggs at dinner time are one of the best natural sedatives.
"Something that is as simple as eating eggs at dinner can be a natural sedative, since egg whites help the body prepare for bedtime by producing melatonin, which causes that sensation of sleep," he said. to Daily Mail Australia.
"They are also a rich source of the amino acid tryptophan, which means they help you sleep better for longer by telling your brain to turn off at night."
Sharon said that not only eating eggs will help improve the quality and quantity of your sleep, but it will also help prevent weight gain, aging and even reduce your stress levels.