8 Food Recommendations for a Comfortable and Quality Sleep

There are some nuts and foods that can help you fall asleep faster. They can help you get quality sleep without waking up in the middle of the night. Here is a list of foods for quality sleep that have been proven to help with sleep problems for you.

1. Salmon

Fatty fish, especially salmon, are rich in omega 3 fatty acids and vitamin D. This unique combination is believed to be very helpful in treating insomnia. This is because these 2 things have been proven to promote easier sleep. serotoninto help produce. Vitamin D deficiency It has been found that individuals with sleep problems are more prone to sleep problems. Sea salmon is one of the strongest sources of vitamin D, while farmed salmon is less beneficial.

2. Almonds and walnuts

Almonds are rich in something called melatonin. It also helps to relax your muscles. magnesiumAnd calcium is also rich. Walnut also has very unique properties and is also an amino acid that causes sleep. tryptophan includes. This acid has been found to provide relief to patients suffering from mild insomnia. In addition, walnuts are rich in fatty acids that increase serotonin levels even more. help you fall asleep fastIt is possible.

3. Herbal tea

Especially chamomile tea Contains high doses of flavones and apigenin. On the one hand, flavones reduce inflammation, which leads to stress-free sleep. On the other hand, apigenin is an excellent antioxidant with the ability to promote sleep and reduce the effects of insomnia. Passionflower (passionflower) insomnia It is a well-known vine plant that helps them cope with anxiety and pain. It is an over-the-counter drug that in many cases helps people reduce brain activity.

4. Kiwi

In a 2011 study, 24 participants were fed 2 kiwis an hour before bedtime for 4 weeks. At the end of this period, all participants noticed improved sleep patterns. They observed that they slept better and faster and did not wake up in the middle of the night. This is because of the high level of kiwifruit. serotoninis thought to be.

5. White rice​

Due to its high glycemic ratio, rice Supports quality sleep found. A study of 1,848 people concluded that those who ate more rice had a much better sleep respite. Also, a past study showed that children under the age of 2 got much more adequate sleep after consuming high-glycemic index foods for dinner. The one-on-one study suggests that rice stimulates the production of melatonin and tryptophan. It is also worth noting that the Japanese people consume large quantities of rice daily. Therefore, the characteristics of food are expected to play a large role in influencing their sleep on the positive side.

6. Cherry​

Sour cherry is a fruit that contains fiber, antioxidants and many vitamins and minerals. Thanks to all these features, suitable for insomnia known. In addition, consuming cherries helps to increase the level of melatonin. Melatonin is a hormone naturally produced by our body. But it may not be enough for those who suffer from insomnia. It should be noted that melatonin will not put you to sleep quickly, it will only help you relax faster.

7. Basil​

Basil is known as a tension reliever and is known by many. improve sleep quality It is a plant used for Basil is to reduce the level of cortisol (stress hormone) in our body. In this way, it relaxes you and offers a quality sleep. You can use this herb in your meals or brew it in hot water and drink it as tea.

8. Oatmeal

Like many of the foods mentioned above, oats also contain tryptophan. Not only that, it is also rich in vitamin B3, which also aids in the production of serotonin. This vitamin is an excellent shield against cholesterol and an excellent antioxidant at the same time. It has been found that vitamin B3 deficiency can cause anxiety, fatigue, and memory loss. Many people experience depression because of this deficiency. This shows that consuming oats increases serotonin. This helps you sleep better. It also protects you from depression.