How to sleep soundly... The solution is in these 10 foods
With the understanding that "warm milk" is not a myth and truly does help with sleep, foods that aid sleep have become a subject of curiosity in recent times. So what foods, besides milk, help you sleep soundly? Let's try to briefly answer all these questions.
First, let's mention the most famous sleep food — if you do not have a lactose sensitivity — warm milk. The main reason milk supports sleep is a substance in it called "tryptophan." Since your body uses this substance to produce the happiness hormone "serotonin" and the sleep hormone "melatonin," adding a bit of honey to warm milk also helps with sleep. However, it should not be forgotten that excessive milk consumption can cause various problems. Tryptophan is not found only in milk. Grains, bananas, cheese, turkey, and peanuts also contain this substance abundantly.
However, it should also be remembered that if the tongue and gut flora are disrupted, no matter how much tryptophan-containing food we consume, the system cannot benefit from it and cannot produce enough serotonin. The path to healthy and balanced serotonin passes through a healthy gut flora.
Honey: A teaspoon of honey added to herbal tea or warm milk has a great effect. The sugar in it positively activates the brain.
Potato: A small amount of oven-baked potato will not tire your stomach, and thanks to the tryptophan it contains, it lowers acid levels. To increase the effect even further, you can mash it with milk and eat it as a purée.
Peas: Peas, which can be used fresh or frozen, contain vitamins B1 and C, protein, fiber, and folic acid. Recommended for those with nervous system problems.
Oats: The stem and roots of the oat flower, collected during the flowering period, can be used. It helps relieve physical and mental fatigue. It is also used together with valerian. Thanks to the melatonin it contains, it is one of the best and most natural remedies for good sleep. If you mix it with maple syrup, it also enchants with its flavor.
Almonds: Eating a handful of almonds helps relax your muscles, thanks to both tryptophan and the appropriate amount of calcium it contains.
Flaxseed: Flaxseed, which you can add to milk or yogurt, is quite rich in omega-3 fatty acids. It has a natural mood-boosting effect.
Turkey: 2-3 hours before sleep, a small piece of boiled turkey meat placed on a thin slice of bran bread will be beneficial. This meat also contains tryptophan.
Apple: Strengthens the nerves and muscles. Relieves physical and mental fatigue. Has a diuretic effect. Helps expel harmful substances from the body. Helps clear sand and stones from the kidneys. Eases digestion. Cleanses the blood. Lowers cholesterol. Relieves constipation. Beneficial for diabetics. Stops coughing. Reduces fever. Relieves cold sores.
Celery stalk: The green parts of celery also help bring on sleep.
Lettuce: Among the green leafy vegetables, lettuce is known for its sleep-inducing properties due to the ascorbic acid it contains. Has a soothing effect. Good for insomnia. Calms the nerves. Diuretic, internally cleansing. It also has properties that relieve headaches, increase milk production, and reduce sexual desire.
Having a small snack containing these foods a few hours after dinner will benefit your sleep. However, for quality sleep, it would be more appropriate to go to bed hungry. For this reason, eating dinner as early as possible represents a very serious investment in health and quality sleep. Let us note that these snacks should contain plenty of carbohydrates, a small amount of protein, and should be light. A small bowl of grain cereal prepared with low-fat or fat-free milk, a thin slice of cheese, or a few crackers with turkey meat can help you relax before sleep. However, if you have a weight issue, you should also take calories into account.
You should avoid heavy, spicy, fermented foods and carbonated, alcoholic, caffeinated drinks before bed. Also keep in mind that excessively protein-rich foods eaten before bed can have a stimulating effect and disrupt your sleep. For this reason, you should save meat and meat products for lunch.
If you want to guarantee quality sleep, it is more beneficial to start your preparations from the morning hours.
It will be beneficial to start the day with a good breakfast, eat lighter lunches, and shift your dinner to at least 3-4 hours before your bedtime.
In addition to a good eating pattern, staying within a healthy weight range also enables you to sleep comfortably by preventing problems such as sleep apnea.
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