- Foods that promote sleep
- 1. Tryptophan
- 2. Magnesium
- 3. Foods rich in omega-3 and vitamin D
- 4. Calcium
- Foods that can cause insomnia
- How should the food be
- Menu to fight insomnia
Insomnia is a health problem that affects many people and can be influenced by food, as there are some foods that are stimulating and that favor this condition, as is the case with pepper and caffeine, for example.
In addition, there are other foods that help fight insomnia, such as nuts, which are a good source of melatonin, a hormone that is produced in the body and that is responsible for improving sleep quality. These foods should be included in the diet and eaten daily so that it is part of the sleep treatment best indicated by the doctor.
Foods that promote sleep
The main foods that help fight insomnia are those that contain:
1. Tryptophan
Tryptophan favors the production of melatonin in the body, which in addition to regulating sleep is antioxidant, has neuroprotective effects, anti-inflammatory effects, improves the immune system, among others. In addition, it helps to produce serotonin, inducing calm and drowsiness.
Foods rich in tryptophan are turkey, milk, meat, oats, salmon, tomatoes, white cheese, kiwi, nuts, almonds, rice milk and honey.
2. Magnesium
Magnesium can help improve the quality of sleep, as it decreases levels of cortisol, a stress-related hormone that disadvantages sleep. In addition, it increases GABA, a neurotransmitter that promotes relaxation and sleep.
Foods rich in this mineral are garlic, bananas, walnuts, almonds, prunes, bread, beans and brown rice, salmon and spinach.
3. Foods rich in omega-3 and vitamin D
Foods rich in omega-3 and vitamin D are critical to the production of serotonin, a brain chemical that improves sleep. Foods rich in vitamin D are cod liver oil, salmon, milk, egg, meat, sardines and butter.
Foods rich in omega-3s are flaxseed oil, salmon, sardines, flaxseed and chia seeds, tuna, herring and nuts.
4. Calcium
The lack of calcium in the body can be related to insomnia, since it is an essential mineral to guarantee the production of serotonin. Therefore, it is recommended to increase your intake of calcium-rich foods, such as plain yogurt and milk, especially before bedtime. One tip is to drink 1 cup of hot milk before bed.
Foods that can cause insomnia
People who suffer from insomnia should avoid foods that stimulate the central nervous system, as it could make sleep difficult, namely: coffee, energy drinks, soft drinks, black tea, mate tea, green tea, ginger, pepper, chocolate and açaí.
These foods should be avoided after 4 pm, as the brain has more time to receive the electrical impulses necessary to regulate sleep and thus guarantee a good night's sleep.
In addition, it is important to avoid fried foods, with too much fat, refined sugars or too much food close to bedtime, as it can cause indigestion and affect sleep.
How should the food be
It is important that the allowed foods are included in the daily diet, avoiding stimulants in the late afternoon and during the night. In addition, you should also avoid dining too close to bedtime and not watching television while eating, it may even be interesting to have a hot soup during dinner to encourage sleep.
It is also important to maintain regular schedules both in relation to meals and also at bedtime and waking up. It is also possible to drink apple tea before bed, as it has properties that help to calm, promote sleep and reduce insomnia, thanks to the fact that it contains apigenin, an antioxidant that acts on sleep receptors in the brain.
Menu to fight insomnia
The following table shows an example of a menu to combat insomnia.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 cup of coffee with milk + 2 slices of wholemeal bread with white cheese + apple | 1 glass of plain yogurt + 4 whole toast with ricotta + 1 tangerine | 1 cup of coffee with milk + oat pancakes with banana and cinnamon + 1 tablespoon of peanut butter |
| Snacks | 1 handful of nuts + 1 banana | 1 slice of melon | 1 natural yogurt + 1 col of flaxseed and oat flakes + 1 teaspoon of honey |
| Lunch dinner | Wholegrain pasta with natural tomato sauce and tuna + asparagus with olive oil + 1 orange | 100 grams of salmon + tablespoons of brown rice + spinach salad with 1 tablespoon of olive oil + 3 prunes | Chicken soup with white beans, potatoes and vegetables + 1 slice of watermelon |
| Supper | 1 plain yogurt with 1 chopped kiwi | 1 glass of hot milk + 3 whole toast with white cheese | 1 cup of melissa tea + banana with a pinch of cinnamon |
The amounts included in this menu vary according to age, sex, physical activity and there may be some disease associated or not, so the ideal is to seek guidance from a nutritionist to carry out a complete assessment and calculate the most appropriate nutritional plan. according to the person's needs.
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