The 10 Best Foods for Fighting Insomnia
To fight insomnia, it's important to both eat foods that help you sleep better and avoid foods that make it more difficult to sleep.
Do you find it harder and harder to get to sleep? Do you wake up in the early hours of the morning and can’t get back to sleep?
Then, don’t wait to read this article. In it, we offer the best foods for fighting insomnia. Add them to your diet and rest like a baby every night.
Foods that fight insomnia.
If the problems overwhelm you and you can’t get to sleep for a long time (or you don’t get to sleep right away), we recommend that you eat the following foods. They’ll fight your insomnia and relax you.
Try to eat them a little before going to bed to enjoy their benefits:
A cup of warm milk is comforting and ideal for resting. This dairy product has tryptophan. This is a substance that calms anxiety. You can enjoy it with a spoonful of honey.
This delicious fruit is very nutritious and gives you energy. But, it also can be used to fight insomnia.
Why is this? This is because of its magnesium and potassium content. These are two substances that relax your muscles. (Because of this, sports players eat bananas: this reduces or prevents cramps.)
They can be a good dessert if you want your body to produce more serotonin. This is the hormone that regulates your sleep.
Nuts in general, and almonds in particular, not only give your body energy. They also give you magnesium. This element has muscle relaxing properties.
- Because of this, they make you sleep. They also prevent or reduce your pains and cramps. Almonds also balance your blood sugar levels.
- It’s worth it to mention that when your glucose is balanced, your brain functions relax.
- A handful of almonds after dinner will make you sleep all night long.
You can also choose nuts that give you healthy fats and increase your melatonin production. You should never choose nuts with sugar. This is because you won’t get the desired effect (but rather the opposite).
These small red fruits that we eat for dessert have melatonin. Because of this, they help you if you want to sleep.
Also, we can enjoy a delicious cherry juice that you can add nuts too. If you do this, don’t add sugar.
5. Whole cereals
Not only do they allow you to sleep. These also increase the quality of your sleep. This is important if you’ve been suffering from insomnia for a few days.
- You can eat a cup of yogurt with a handful of whole cereals for an afternoon snack. This way, when you go to be, your levels of serotonin will have increased enough to let you sleep for several hours in a row.
6. Chamomile tea
This is an excellent natural relaxant. It can be very useful if you have problems sleeping.
When you drink chamomile tea hot or warm, your body calms down and your muscles relax. Also, it’s very effective for reducing your levels of stress, nervousness, and anxiety.
A cup of chamomile tea before going to bed is a perfect smooth relaxer.
7. Cooked eggs
One of the reasons you wake up in the middle of the night is because of your appetite.
If you haven’t eaten enough at dinner (or you’ve skipped this meal) your stomach might start rumbling and make your insomnia worse.
- To avoid this, you can eat filling foods like a cooked egg. When you get rid of your hunger, you can sleep better.
8. Greek yogurt
This has tryptophan, just like milk. This chemical tells your brain that it’s time to sleep. Also, Greek yogurt gives you calories and protein.
Different from other traditional yogurts, it doesn’t have as much lactose or sugar. Because of this, it’s healthier.
It’s an excellent idea to add honey as a natural sweetener instead of sugar or artificial sweeteners.
Its chemical compound gives you substances with light sleep aid properties. These relax your brain.
- To enjoy their benefits, sweeten any tea that you drink at night with a teaspoon of honey.
Do you ever watch a movie on your couch and enjoy some delicious popcorn?
- So that insomnia doesn’t attack you, we recommend you watch animated films, comedies, or romantic movies.
- Don’t watch horror, action, or science fiction because this makes your brain more alert.
Because they’re rich in tryptophan, popcorn increases your production of serotonin.
What foods should you avoid when you have insomnia?
You should eat these foods that relax you and promote sleep. But, it’s also important that you avoid certain ingredients or dishes that have the opposite effect.
Above all, we recommend that you don’t eat them for dinner or before going to bed:
1. Fast food
Hamburgers, French fries, and pizza aren’t good for your health or sleep.
These are foods that are rich in fat that slows down your digestion.
- If you suffer from heartburn, don’t eat fast food for dinner.
- If you’re going to go to a party or a meeting where they serve this kind of food, try to wait three hours after eating to go to bed.
2. Chocolate and coffee
When it’s cold, some people go to bed with a cup of coffee and a chocolate pastry. In summer you might eat ice cream before sleeping. However, none of them are good if you have problems with insomnia.
These foods have ingredients that activate your brain. They keep you alert for several hours.
So, chocolate and coffee should only be eaten or drunk until the afternoon.
3. Alcohol and soft drinks
Alcoholic and soft-drinks also excite your nervous system. Also, they cause dehydration and reduce your brain’s functions.
It’s not wise to drink them before going to bed.
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