10 Foods To Sleep Better And Combat Insomnia

Insomnia is one of the great problems of our society. It chronically affects 15% of the population and between 25 and 35% suffer from occasional insomnia.Not sleeping the necessary hours can cause tiredness and drowsiness during the day. Some sufferers may even develop irritability, depression or anxiety, episodes of inattention and difficulty concentrating. That is, insomnia affects our quality of life and our health.

Having healthy habits helps combat it. Also some medications, always under medical supervision, can make us sleep longer and better. But, did you know that there are certain foods that can also help you sleep more and better and combat insomnia.

In general, these are foods rich in substances that promote the production of melatonin, which is essential for regulating sleep but also for improving the immune system (such as tryptophan).Likewise, in this list you will find foods rich in magnesium, which regulate cortisol levels and, therefore, improve the quality of sleep, or foods high in omega-3, vitamin D or calcium, which increase the production of serotonin. .

10 foods for dinner that help you sleep better

The foods that we are going to talk to you about below are foods that help your body fight insomnia. Although it is good to include them in all your meals, it is during the night when they will have the greatest effect on deep sleep.

1. Milk

We start with a classic: whole cow's milk. Who hasn't had a glass of hot milk before going to sleep? Milk is rich in tryptophan, a substance that calms anxiety and makes our nerves relax, and calcium. Therefore, it is one of our favorite foods to sleep well.With this food, even the little ones in the house will be able to spend a night of sweet dreams.

2. Honey

This second food that we bring you is perfectly combinable with the first: you can add a spoonful of honey to your glass of milk or to any (non-exciting) infusion that you drink before going to sleep.The chemical composition of honey provides our body with substances with sleeping properties that relax our brain.

3. Bananas

If there is a fruit that relaxes our body, it is the banana. In addition to being very nutritious, it provides magnesium and potassium and both make our muscles relax. That's why they are also good when we suffer from cramps!Other fruits that will also help us fall into the arms of Morpheus are cherries or kiwi.

4. Whole grains

Whole grains such as corn, oats, wheat bran or even rice (brown) are also rich in tryptophan (like milk). This helps us better synthesize melatonin and serotonin, both essential for resting and sleeping well.So, if you have been suffering from insomnia for a few days, don't hesitate! Add, for example, a good handful of these cereals to your yogurt or try making recipes in which these cereals are the protagonists. For example, this soy and oat cake.

5.Eggs

It is another of the star foods at dinners. Eggs are rich in melatonin, essential for our sleep. But, in addition, they are satiating and low in calories. Thanks to this we will be able to rest with a full stomach but without being heavy.One of the best options to eat it is cooked, although you can also try delicacies like this poached egg on spinach and pea cream.

6. Nuts

Nut lovers are in luck. It is known by most that a good part of them, such as almonds, walnuts, pistachios or peanuts, are rich in omega-3 and omega-6 fatty acids. But they also contain a good amount of melatonin and magnesium. So, by taking a handful of them after dinner, we will be able to sleep better!Take only a small amount because, although they are healthy, they contain abundant calories and can also cause a heavy stomach. And, of course, never take them in their sugary versions.

7. Blue fish

As we said, among the foods that help you sleep better and combat insomnia are those that are rich in omega-3. This is the case of blue fish such as mackerel, salmon or bonito.These fish lend themselves to numerous preparations. Try, for example, these mackerel loins with apple cream.

8. Infusions

Herbal infusions such as chamomile, lime blossom or lemon balm are natural relaxants that calm muscles, stress, nerves, etc. You can infuse them in water or milk and sweeten them with a teaspoon of honey.

9. Greek yogurt

In addition to being rich in tryptophan and calcium, it is more filling than normal yogurts and has less sugar. As with infusions or milk, you can also add a pinch of honey to Greek yogurt. The result will be a delicious bite.

10. Popcorn

And lastly we leave an extra: popcorn! They are rich in tryptophan which, as we have seen, is one of the substances that best helps us sleep well and combat insomnia. So, come, choose a movie and enjoy a night of sweet dreams with your family.

MORE IS HERE....