Do you often have trouble falling asleep at night?
Getting a good night's sleep is often "mission impossible"?
What if you turned to your diet to find the causes?
According to the medical profession, what we eat in the hours before sleep plays an important role in falling asleep.
Indeed, it can either improve or deteriorate the quality of your sleep.
Here are 11 foods that will help you sleep well tonight without taking medication . Watch:
If you're having trouble sleeping at night, it may be because you haven't eaten enough protein before bed. Or maybe your snack was too high in carbs. Indeed, it is recommended to avoid cakes and sweets before bedtime. Why ? Because it can cause blood sugar spikes overnight. It is the insured alarm clock around 2 or 3 am. The solution ? Eat a hard-boiled egg, some cheese, nuts or any other protein-rich snack . So, no cravings in the middle of the night.
Afraid of sleeping badly tonight? Eat a banana before bed! They contain magnesium and potassium which relax the muscles. They also contain tryptophan which is transformed into serotonin and melatonin:hormones calming the brain . Here's my favorite smoothie to drink before bed:put a banana with a cup of milk or soymilk (and ice, if you like). Mix, pour and drink!
It is said that you should not consume stimulants in the evening, such as caffeine or theine. But some varieties of tea contain little or nothing and can be taken in the evening while stimulating the feeling of sleep. Herbal teas are also recommended. Chamomile is known to calm and help you fall asleep. Green tea is another good alternative. It contains theanine which promotes sleep. Just choose a decaffeinated green tea if you drink it at bedtime. Don't drink more than a cup.
The big winner of sleep-promoting foods is the almond. It contains magnesium which promotes both sleep and muscle relaxation. It is full of protein and maintains blood sugar levels during sleep. Finally, it promotes sleep by accelerating the transition to the resting cycle after digestion. Here is my tip:take a tablespoon of almond puree or snack on 30 g of almonds before going to bed.
Edamame is the soy bean that is still young. It is very popular in Asia where it is considered as a superfood . It is rich in iron, omega 3 and 6 and protein. If you crave a salty snack before bed, edamame is your best ally. Lightly salted, a handful of these seeds quickly quells hunger without being heavy to digest.
If you are in menopause, or premenopause, and you are prone to insomnia, edamame can regulate your deficiencies. Its natural compounds resemble the estrogen found in soy products, they regulate nighttime hot flashes that disrupt sleep.
Here is my favorite recipe:in a food processor, put 2 cups of cooked and shelled edamame with 1 teaspoon of salt, a drizzle of olive oil and 1 clove of garlic (optional). Blend to obtain a smooth paste. Then spread it on a cracker or a piece of bread a few hours before going to sleep.
A small bowl of unsweetened cereal before bed is not a crime. It's even a healthy snack, especially if you add a little milk for protein. Natural cereals promote sleep . Choose simple cereals that have not been processed. For example, muesli without added sugar like this. Complex foods rich in carbohydrates increase the production of tryptophan in the blood. Tryptophan facilitates sleep. Bonus:add a few dried cherries to your cereal to increase the sleeping effect. In any case, do not eat more than one bowl.
What you eat during the day also affects your night. A study published in the Journal of Clinical Sleep Medicine found that people who ate a lot of fiber had more restful sleep. Furthermore, the researchers found that people who ate a lot of saturated fat had shallower and more restless sleep. So choose fiber-rich foods like beans, broccoli, and raspberries, and cut down on foods high in saturated fat, like bacon, steak, butter, and cheese.
Yogurt and milk contain tryptophan and calcium. The latter reduces stress and stabilizes nervous emotions. This means that eating Greek yogurt before bed can help you sleep, while reducing anxiety or stress.
Miso soup is the soup that we eat in Japanese restaurants. It contains tofu and seaweed. If you like it, why not have a few sachets at home? Miso contains amino acids that can stimulate the production of melatonin:the natural hormone that causes yawning. Plus, research shows that hot liquids like soup or tea ease cold symptoms, helping you sleep better when you're woozy.
Oats for breakfast is a classic. But in the evening in porridge, it is less common. Porridge is just oatmeal mixed with milk that is slightly heated to soften the cereal. It is therefore a hot, sweet, soothing, easy to prepare, inexpensive and nutritious snack. Oats are rich in calcium, magnesium, phosphorus, silicon and potassium which are known to promote sleep. Be careful, do not sweeten (or not too much) your porridge, because too much sugar cancels the benefits of cereals and milk on sleep. Instead, put banana or cherries to add a sweet taste.
A glass of cherry juice may be effective in falling asleep faster, according to a team of researchers from the University of Pennsylvania. Cherries, especially sour cherries or acerolas, would naturally increase the level of melatonin in the body. Which is good for insomniacs. Take the cherries in the form of juice (1 glass) or a serving of fresh, frozen or dried cherries before going to bed.
