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 some foods scientifically proven to benefit sleep, along with some that should be avoided in the evening.

Foods rich in melatonin help you sleep better each night and improve your sleep quality.

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 decrease with age, supplementation through food can help improve sleep quality.

Nuts such as almonds, walnuts, pistachios, and cashews contain melatonin, omega-3s, magnesium, and zinc—all of which help promote deeper sleep.

In particular, eggs and milk are rich in melatonin. Milk has a very high melatonin content, 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 create serotonin and melatonin—two compounds important for sleep and mood.

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

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A study published in the Journal of Clinical Sleep Medicine found that eating salmon three times a week helps improve sleep quality thanks to its vitamin D and omega-3 content.

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 the daily magnesium requirement and also provides tryptophan, fatty acids, and antioxidants that help promote good sleep, according to the Sleep Foundation .

Other foods that support sleep

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

Foods to avoid before bed

Some foods can disrupt sleep, including:

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

According to Dr. Lulu Guo (a sleep medicine specialist in the US), the important thing is not a single food item, but maintaining an overall healthy diet throughout 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