What to eat to sleep well: Doctors point out foods filled with 'natural sleeping pills'

Diet has a significant impact on sleep. According to the Sleep Foundation, certain foods contain natural compounds that can help the body relax, regulate hormones, and promote deeper sleep.

Here are foods that are scientifically proven to be beneficial for sleep, along with foods that should be limited in the evening.

Melatonin-rich foods help you sleep better every night and improve your sleep

Eggs, milk and nuts are rich in melatonin

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Melatonin is a hormone that regulates circadian rhythms and sleep. As melatonin levels decline with age, supplementing it with food may help improve sleep quality.

Nuts like almonds, walnuts, pistachios and cashews contain melatonin, omega-3s, magnesium and zinc – which promote deeper sleep.

Eggs and milk are particularly rich in melatonin. Milk has very high levels of melatonin, which has been shown to have a calming effect, reduce anxiety, and improve sleep.

Foods containing tryptophan

Tryptophan is an amino acid that the body uses to make serotonin and melatonin — two compounds important for sleep and mood.

Foods rich in tryptophan include fatty fish, chicken, eggs, cheese, soybeans and tofu.

Research published in the Journal of Clinical Sleep Medicine found that eating salmon three times a week helps you sleep better thanks to vitamin D and omega-3.

Additionally, dairy products like cheese are rich in tryptophan and calcium – which help the body convert tryptophan into melatonin more efficiently.

Foods rich in magnesium

Magnesium helps relax muscles and regulate the hormone melatonin. Foods rich in magnesium include bananas, pumpkin seeds, oats, spinach, sweet potatoes, and avocados.

A handful of pumpkin seeds contains up to 37% of your daily magnesium needs and also provides tryptophan, fatty acids, and antioxidants that help promote sleep, according to the Sleep Foundation .

Some other foods that aid sleep

Fruits like kiwi contain serotonin and antioxidants that help reduce inflammation and improve sleep duration and quality. Chamomile tea has also been shown to have a calming effect thanks to a compound called apigenin, which helps reduce anxiety and promote sleep.

Foods to avoid before bed

Certain foods can disrupt sleep, including:

• Spicy and greasy foods cause reflux and heartburn.
• Sweets and carbonated drinks make it difficult to sleep and easy to wake up.
• Coffee, strong tea, and chocolate contain caffeine - a stimulant of the nervous system.
• Alcohol may help you fall asleep initially, but it can cause restless, shallow sleep.

Dr. Lulu Guo (American sleep medicine specialist) said: The important thing is not a single dish, but maintaining an overall healthy diet during the day to support better sleep.

Source: https://thanhnien.vn/an-gi-de-ngu-ngon-bac-si-chi-ra-nhung-mon-chua-day-thuoc-ngu-tu-nhien-185251026084743172.htm