Eating lots of fruits and vegetables helps you get rid of insomnia.

Is there a “natural sleeping pill” that is cheap, safe, and available in our daily meals? Scientists believe that green vegetables, fruits, and whole grains are the key.

The instant connection between eating and sleeping

A new study led by scientists at the University of Chicago Medicine and Columbia University (USA) has found that increasing fruits and vegetables in the daily diet helps improve sleep quality that night.

Previous observational studies have shown that people who eat more fruits and vegetables tend to sleep better. However, this is the first time that a temporal relationship has been clearly demonstrated: diet in one day can have an immediate impact on sleep that same night.

Researchers asked a group of 34 young adults to complete dietary surveys and wear sleep trackers on their wrists to measure their sleep patterns.

Scientists focused on a measure of “sleep fragmentation” – how often a person wakes up or transitions from deep to light sleep during the night.

Results showed that people who ate more fruits, vegetables, and healthy carbohydrates during the day had fewer sleep interruptions and slept more deeply and soundly at night.

Experts estimate that eating five cups of fruits and vegetables a day can improve sleep quality by up to 16% compared to people who eat less of these foods. “Dietary changes may be a natural, cost-effective way to get better sleep,” said study co-author Dr.

Why do fruits and vegetables help you sleep well?

Fruits and vegetables provide complex carbohydrates - slow-absorbing sugars that help stabilize blood sugar, while also providing the raw materials for the body to produce serotonin and melatonin, two important hormones that regulate circadian rhythms and sleep quality.

In addition, this food group is also rich in vitamins, minerals and biological compounds that help relax muscles, reduce nervous tension, and support the natural relaxation process before going to bed.

Suggested foods for people with insomnia

Foods that help you sleep well. (Photo: iStock)

Whole grains: oats, brown rice, quinoa, whole wheat bread.

Beans: lentils, black beans, green beans…

Fruits: cherries, bananas, kiwis, avocados, pineapples, berries (strawberries, blueberries), papayas, oranges, grapes.

Vegetables: dark green leafy vegetables (spinach, kale, lettuce), broccoli, passionflower, chrysanthemum greens, morning glory flowers...

These foods not only nourish cardiovascular health and the digestive system, but also contribute to creating the foundation for deep and stable sleep.

How to eat without "counterproductive"?

To maximize the benefits of fruits and vegetables, experts recommend prioritizing eating them during the day or as an evening snack, about 2 hours before bedtime. This allows the body time to digest and absorb nutrients.

On the contrary, if you eat too close to bedtime, especially if it is a sweet fruit with a lot of sugar, it can increase blood sugar, making it difficult for you to sleep.

You should also avoid eating sour fruits at night, which are high in acid, as they can cause reflux and disrupt sleep. In addition, fruits with a lot of water, such as watermelon, are not suitable to eat before bedtime because they can easily wake you up many times during the night to go to the bathroom./.

(Vietnam+)

Source: https://www.vietnamplus.vn/an-nhieu-trai-cay-va-rau-qua-giup-ban-thoat-khoi-chung-mat-ngu-post1061779.vnp