Sleep is important for your health, so you should learn to improve the quality of your sleep each night. Instead of taking tranquilizers that can cause some unwanted side effects, you may need to supplement some foods to help you sleep better. These 7 Best foods for sleep can help you improve the quality of sleep and get an eight-hour deep sleep each night. At the same time, this food source is also high in nutrients, very good for health.
1. Nutrients for insomnia
The vitamins and minerals in foods that help promote sleep: Tryptophan, magnesium, calcium, and vitamins B1 and B6. Some of these substances help the body produce melatonin – the hormone responsible for regulating circadian rhythms (sleep/wake). When preparing for bed, your body increases its production of melatonin, which helps you fall asleep. In the morning, melatonin production will stop to help you stay awake. You should use the following foods:
✅ Vitamin B1 (Thiamin): Helps convert carbohydrates, sugars into energy, and helps the nerves work well, making the body comfortable. In people with insomnia, blood levels of vitamin B1 are often very low. Therefore, eat foods rich in this smoothie such as brown rice, fresh pork, fresh fish, chicken, soy milk, asparagus.
✅ Magnesium: Many studies show that insomnia is the first sign of magnesium deficiency because it has the function of relaxing muscles naturally … Magnesium-rich foods are: Dark green leafy vegetables (spinach, kale, nuts (almonds, sunflower seeds, cashews, pine nuts, flax seeds, pecans)
✅ Foods high in calcium: Calcium is another mineral that helps the brain make melatonin. A lack of calcium can make you wake up in the middle of the night and have trouble sleeping again. A diet rich in calcium has been shown to be beneficial for people with insomnia. Good sources of calcium include Low-fat milk, cheese, yogurt, seafood, cereals, soy, orange juice, bread, green beans, okra, broccoli.
✅ Foods high in vitamin B6: Vitamin B6 also helps convert tryptophan into melatonin. A B6 deficiency is linked to lower serotonin levels and poor sleep. B6 deficiency is also linked to depressive symptoms and mood disorders that can lead to insomnia. The highest sources of B6 are Flaxseed, fish, meat (chicken, tuna, lean pork, lean beef), bananas, avocado, spinach, etc.
✅ Tryptophan: Tryptophan is an amino acid that, when ingested, converts to the neurotransmitter serotonin and then into the hormone melatonin. Some foods rich in tryptophan, include:
- Dairy products (milk, low-fat yogurt, cheese)
- Seafood (shrimp, salmon, tuna, sardines)
- Nuts (flax seeds, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts)
- Legumes (kidney beans, lima beans, black beans, chickpeas)
- Fruit (apples, bananas, peaches, avocados)
- Vegetables (spinach, broccoli, beets, asparagus, onions, seaweed)
- Grains (wheat, rice, barley, corn, oats)
2. 7 Best foods for sleep
2.1 Best foods for sleep: Kiwi
✅ This nutritious green fruit is one of the best foods that help boost sleep quality. Kiwi is low in calories and a rich source of essential nutrients. This fruit is always rich in vitamins C, E, serotonin, and folate are 4 essential nutrients that help support sleep. Not only does it support sleep, but kiwi also helps promote digestive health, reduces inflammation, and lowers cholesterol levels in the blood.
2.2 Best foods for sleep: Food made from soy
✅ Soy foods like tofu, miso soup, and boiled soy are all rich sources of isoflavones. These compounds may enhance the release of serotonin, a brain chemical that regulates sleep cycles in humans. According to research, people who use soy daily tend to have longer sleep duration as well as better sleep quality.
2.3 Best foods for sleep: Fish rich Omega-3
✅ Fatty fish, such as salmon, tuna, and mackerel, are all healthy foods, are good sources of vitamin D, omega-3s are EPA and DHA. Research, the combination of omega-3 fatty acids with vitamin D in fatty fish may be effective for improving sleep quality. In addition, these nutrients have been shown to enhance the production of serotonin, a sleep-boosting chemical. According to a study, most fish, especially salmon, halibut, and tuna, contain vitamin B6. Vitamin B6 is an essential nutrient that plays an essential role in melatonin production, which helps with sleep.
2.4 Best foods for sleep: Cherry juice
✅ Cherry juice is a rich source of melatonin, which enhances the quality of sleep. Adults who suffer from chronic insomnia after being given cherries twice a day can reduce the serious symptoms of the disease.
2.5 Best foods for sleep: Yogurt and Fresh milk
✅ Numerous studies have found that getting enough calcium can help you sleep better every night. And dairy products like yogurt and fresh milk are great foods that help the body increase its absorption of this essential calcium.
2.6 Best foods for sleep: Grains
✅ High-carbohydrate grains stimulate the sedative hormone called serotonin, Serotonin slows down the functioning of nerves, thus relaxing the brain, leading to calming the body’s parts and create a sense of smoothness that helps us fall asleep. Therefore, 30 minutes before bed, do not forget to sip a glass of cereal to have a great sleep.
2.7 Best foods for sleep: Banana
✅ Bananas are an excellent source of vitamin B6. Vitamin B6 is an essential nutrient for melatonin production, helping to improve sleep quality. Therefore, eating bananas every day helps you sleep better, prevents sleep deprivation, and avoids fatigue in the morning.