10 foods that are good for insomnia
We have good news for those who struggle to fall asleep at night or who wake up in the middle of the night unable to get back to sleep. If you are careful about what you eat for dinner, getting a full night’s sleep is not difficult at all.
One of the substances that supports sleep is tryptophan. Your body uses this substance to produce the happiness hormone “serotonin” and the sleep hormone “melatonin,” which helps you fall asleep. Tryptophan is found in foods such as milk, grains, bananas, cheese, turkey, and peanuts.
However, it should also be remembered that if the tongue and gut flora are unhealthy, no matter how much tryptophan-containing food we eat, the system cannot make use of it and cannot produce enough serotonin. The path to healthy, balanced serotonin runs through a healthy gut flora.
Honey: A teaspoon of honey added to herbal tea or warm milk (if you are not lactose intolerant) has a powerful effect.
Potato: A small amount of baked potato will not burden your stomach and, thanks to the tryptophan it contains, lowers acid levels.
Peas: Peas, which can be used fresh or frozen, contain vitamin B1, vitamin C, protein, fiber, and folic acid.
Oats: The stems and roots of the oat flower, harvested 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 will also delight you with its flavor.
Almonds: Eating a handful of almonds helps relax your muscles, thanks to both the tryptophan and the calcium they contain.
Flaxseed: Flaxseed, which you can add to yogurt, is quite rich in omega-3 fatty acids. It has a natural mood-boosting effect.
Turkey: A small piece of boiled turkey breast placed on a thin slice of whole-grain bread, eaten 3-4 hours before bed, will be beneficial. Turkey also contains tryptophan.
Apple: Strengthens the nerves and muscles. Relieves physical and mental fatigue. Has a diuretic effect. Helps eliminate harmful substances from the body. Helps break down sand and stones in the kidneys. Aids digestion. Cleanses the blood. Lowers cholesterol. Relieves constipation. Beneficial for diabetics. Soothes coughing. Reduces fever. Helps clear up cold sores.
Celery stalk: The green parts of celery also help induce sleep.
Lettuce: Among the green leafy vegetables, lettuce is known for its sleep-inducing properties due to its ascorbic acid content. It has a calming effect. Good for insomnia. Soothes the nerves. Diuretic, cleanses the system internally.
A HEALTHY WEIGHT...
Including these foods in your diet will benefit your sleep. For quality sleep, it is also advisable to go to bed on an empty stomach. For this reason, eating dinner as early as possible represents a very serious investment in your health and the quality of your sleep.
You should avoid heavy, spicy, and yeasted foods, as well as carbonated, alcoholic, and caffeinated drinks before bed. Also keep in mind that eating overly protein-rich foods before bed can have a stimulating effect and keep you awake. For this reason, you should save meat and meat-rich foods for lunch.
If you want to guarantee quality sleep, it is more beneficial to begin your preparations from the morning hours onward.
Starting the day with a good breakfast, eating lighter lunches, and moving your dinner to at least 3-4 hours before bedtime will all be beneficial.
In addition to a good diet, maintaining a healthy weight range also helps you sleep comfortably by preventing problems such as sleep apnea.
For more information on this and similar topics, you can refer to my book “The Magic Power of Sleep.”