What is the best foods to help your sleep?

Sleeping is essential for our health, we spend on average one-third of our life sleeping.
It is important to sleep well in order to properly recover energies.
However, in adult life it becomes increasingly difficult to sleep well,
very few people sleep the recommended 8 hours to have a healthy lifestyle.

That is why up next we will investigate a little in those foods that promote sleep
and therefore are good for our health.

Before talking about such foods,
it is necessary to go into detail as to what makes them good to sleep.


Let's start by clarifying what is melatonin,
it is an essential hormone for the body since it intervenes in the processes involved with sleep,
it is produced during the dark phase of the day.
Its main function is to regulate the circadian rhythm.

Melatonin is a hormone that is synthesized from the essential amino acid tryptophan.
In previous phases, tryptophan is transformed into serotonin,
a neurotransmitter related to healthy sleep.

The concentration of serotonin in the brain is proportional to the concentration
of tryptophan in the blood and brain.
In turn, thanks to serotonin, we obtain melatonin.
Therefore, it is important that the diet is a source of tryptophan,
so that the body can naturally synthesize the right amounts of serotonin and melatonin,
but for this, needs the presence of other nutrients such as carbohydrates,
omega 3 fatty acids, magnesium, and zinc.



Here you have a series of foods which help to fall asleep:

1.Whole grains (rice, oats, wheat, corn).

These are sources of tryptophan, which is essential for the production of serotonin and,
therefore, melatonin.
In addition, these foods provide a high content of B vitamins,
which are the most helpful in the functioning of the nervous system.
They are also foods rich in carbohydrates, necessary for the absorption of tryptophan.

2.Dairy products (fresh cheese, yogurt, and milk).
These are rich in tryptophan, especially cheese, in addition,
also provide minerals such as magnesium and zinc necessary for the absorption of tryptopha


3.Omega 3 source foods (oily fish, such as tuna, salmon, trout, sardines, anchovy).
They contain omega 3-rich fatty acids.
This help to reduce symptoms such as anxiety and sleep disorders.

4.Oilseeds (nuts, almonds, peanuts).
They are foods rich in B vitamins.
The deficiency of these vitamins can cause alterations in the central nervous system.


5.Banana.
It has a high content of vitamins, minerals and
provides the body with a rapid supply of energy.
In addition, it contains tryptophan that helps increase serotonin levels.

6.Pineapple.
It is rich in vitamins and minerals.
It also contains active compounds that stimulate the production of serotonin.
At the same time, other components of the pineapple calm the anxiety.
If the pineapple is taken at night, the brain does convert the tryptophan to melatonin,
the sleep hormone, that is why its consumption is associated with better rest.
It also promotes digestion.



Something important to consider is that these foods should not be consumed excessively,
since this could lead to counterproductive results and end up damaging our health.

It should also be kept in mind to stop consuming drinks rich in caffeine
such as coffee or tea in the hours before going to sleep.
Your body will thank you if you give it a good rest,
in addition to a good dinner.
Start using these tips and you will see the difference!