Here are some products that help you fall asleep quickly. Certain foods help you fall asleep faster.
To sleep healthy and sound, be sure to follow a few simple rules: give up any gadgets (and especially a smartphone) an hour before the end of the day, sleep in a well-ventilated room, do not engage in physical activity an hour before bedtime and dinner no later than two hours before going to bed. But there is another little secret: for dinner you should choose certain products that help produce sleep hormone and thus make our night’s rest full and very refreshing .
Ukraine , Ukraingate , 2 , January , 2022 | Medicine
Berries and nuts
The hormone melatonin is a natural regulator of sleep cycles. If it is produced in sufficient quantities, we fall asleep easily, sleep soundly, going through all the necessary phases of rest, and get up in the morning cheerful and fresh. Cherries, cherries, as well as walnuts and almonds help our body to produce melatonin. It is enough to eat a handful of nuts or a few berries an hour before bedtime – you will not notice how you fall asleep.
Apples, apricots and almond oil
Too low blood sugar can make our sleep restless and shallow. To cope with this, it is enough to eat half an apple with almond oil or a few apricots at bedtime – they will not only raise glucose levels, but also maintain it throughout the night so that you sleep sweetly and peacefully.
Bananas
One of the most useful fruits, bananas help the body maintain the necessary balance of melatonin and serotonin – thus forcing us to relax and sleep soundly and for a long time. In addition, bananas contain potassium and magnesium – elements that are necessary for muscle recovery. It is enough to eat one banana at night after a hard day – and in the morning you will wake up refreshed and rested.
Oatmeal
Yes, the best “morning” porridge is perfect for dinner: oatmeal contains trace elements that calm the excited nervous system. If you can’t fall asleep due to stress or ordinary anxiety – eat oatmeal for dinner. It should help.
Fatty fish
Any fatty fish is rich in vitamin B6 and useful omega acids that help synthesize melatonin. By the way, if you do not like fish, you can eat some peas – it also has a lot of B vitamins.
Warm milk
Old grandmother’s recipe for insomnia – a glass of warm milk with honey. It really works: milk contains the amino acid tryptophan, which helps produce melatonin, and honey is a natural source of glucose, which relieves anxiety.
Grape
Another fruit that contains melatonin. By the way, the relaxing and even soothing effect of wine (especially red) is also due to the fact that grapes have a lot of this “sleepy” element. But you shouldn’t drink alcohol at night, but eating some grapes is a great idea.
Citrus
Oranges, tangerines and lemons will not help you fall asleep faster, but will be able to cope with another enemy of good sleep – snoring. They improve the work of the respiratory tract, difficulties in which can cause snoring. But alcohol should not be drunk at night: it narrows the walls of blood vessels and muscles of the throat, which can provoke snoring.
Source : Ukrgate
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