What are the food items which make you feel sleepy?

What are the food items which make you feel sleepy?

Your body design is perfect. In fact, you are endowed with an impressive self-repair mechanism that protects you. One of them, although it seems inconsequential, is the dream. During this period of rest, your body carries out a series of repairs, so to speak, that are essential for you to feel good.

Not giving the body proper rest, can trigger risk factors that, even if you don't see it at the moment, in the long term they affect hormones, metabolism, digestive processes, memory, energy storage, mood, productivity, among others. And not only that. They also affect your satiety and appetite.

Why should you take care of your diet before resting?

It is no secret that if you sleep and rest properly, you will have many benefits. But yes you do not sleep enough or you do it in excess, you harm yourself. When someone does not rest well or does not sleep the recommended hours, they are usually tired, moody, irritated or distracted the next day, not to mention the negative effect this has on their immune and nervous systems. Have you ever felt like this?

Resting properly is necessary, but it is more important that you take care of your diet before resting. It is scientifically proven that eating before bed affects the quality of your sleep as well as your health. Nowadays, there are bad habits that condition rest and directly or indirectly affect rest. Therefore, you should avoid them before going to bed.

When your body does not rest as long as it needs or rests poorly, there is a hormonal imbalance that affects not only appetite, but also satiety. The affectation of this natural process increases the chance of becoming overweight and obese. And if there is someone who sleeps poorly, that is the obese person. But that doesn't have to happen to you.

Insomnia and sleep disorders in general affect a large part of the population, much more than anyone could imagine, with a trend that is increasing day by day. Sleeping well and having quality rest is extremely necessary for the body, both from a psychological and physiological point of view, which is why it is essential to find a solution to these problems.

More than 15% of the adult population sleeps eight hours and more than 25% have problems when sleeping, resulting in lack of energy, irritability, fatigue, among other problems. In view of this, many choose to take supplements or drugs that help them change the landscape. However, a real and, above all, lasting solution is rarely achieved. What most ignore is that food plays a fundamental role in this process, there are some foods that promote sleep.

Increase melatonin in the body

Melatonin is the hormone responsible for promoting sleep, it is responsible for regulating the circadian rhythm and occurs during the dark stages of the day, that is, at night. It is so important that its action covers most of the organs of the body.

Melatonin is synthesized from tryptophan, an essential amino acid that in its previous phases is converted into serotonin, known as the hormone of happiness or good humor. Its concentration tends to be equal to tryptophan levels, both in the blood and in the brain.

From serotonin, melatonin is obtained, so the secret of the diet to solve sleep problems is to consume foods rich in tryptophan and thus be able to synthesize the necessary amounts of both melatonin and serotonin. It is also essential to ingest fatty acids, zinc, magnesium and carbohydrates so that the hours of rest are longer and of better quality.

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Foods that promote sleep

When you want to sleep well, taking care of your diet is very important, since the body requires a certain amount of nutrients that work as neurotransmitters. It is necessary to avoid refined sugar, saturated fats, highly processed products and increase the consumption of products with high nutritional density.

Among the most recommended foods to improve sleep are:

⚡plantain or banana

Apart from being rich in fiber and with a high concentration of carbohydrates, the banana provides an almost immediate feeling of satiety. Among its nutritional source, magnesium and potassium stand out as protagonists, which promote muscle relaxation. It has tryptophan, inducing both sleep and the balance of the different cycles.

⚡Cherries

Very popular in the world of confectionery for the color and texture they provide. the cherries are of the foods that have the highest concentration of melatonin, especially among its more acid variety such as Montmorency. Its properties are still maintained in dry presentation, as long as they do not have added sugar, although it is always advisable to consume them fresh.

⚡Almonds

Almonds, like oilseeds in general, are rich in protein, monounsaturated fats, calcium, vitamin B and melatonin. Consuming small amounts provides a feeling of rapid satiety, so apart from being beneficial for health, they also contribute to following a healthy diet, avoiding resorting to unhealthy processed foods.

⚡Dairy

Dairy products have always been recommended for a complete diet that is of great nutritional value. Among all the properties that these products have, it stands out that they are rich in tryptophan, especially cheese, apart from the fact that they have zinc and magnesium that improve the absorption of tryptophan and that it is done more completely.

⚡Whole grains

Wheat, corn, oats and rice are natural sources of tryptophan and carbohydrates that allow proper absorption. They have a high concentration of different B vitamins that work to maintain a healthy balance in the nervous system, promoting a feeling of general well-being and calm.

⚡Dates

For some they turn out to be a very sweet food, but few know about its great benefits for the nervous system. Dates are rich in minerals, B vitamins and amino acids, which promote general relaxation allowing to calm anxiety and overcome stress more quickly.

⚡Pineapple

It could be said that of the fruits, this along with cherry is one of the ones that provides the greatest benefits for better sleep. Pineapple is rich in minerals and vitamins, with compounds that stimulate greater production of serotonin, while others of these help calm anxiety, so specialists recommend consuming it at night so that the synthesis of tryptophan in melatonin is more efficient.

⚡Sesame and chia seeds

As with other seeds, sesame and chia are rich in protein, healthy fats, magnesium and calcium, but what few know is that its tryptophan content is quite high, so it is perfect to help sleep properly.

⚡Fishes

Omega 3 in general helps reduce the feeling of anxiety and therefore sleep disorders are also reduced. The recommendation is to increase their consumption within the daily diet, especially those that are blue or with a higher concentration of fat such as trout, salmon, tuna, sardines and anchovies.

⚡Infusions

Nothing better to give up sleep than infusions. Keep in mind that many favor you, but others have an exciting effect. If you want to sleep all night, eat valerian, linden, orange blossom, lemon balm or passionflower.

Unhealthy sleeping practices

Apart from changing the diet and increasing the consumption of foods that stimulate or favor sleep, it is important to take into account a series of recommendations about what to do and above all to avoid to improve things, such as:

Do not consume large amounts of alcohol before bedtime.

Avoid meals in large quantities.

Reduce the consumption of coffee, tobacco and chocolate at least two hours before going to bed.

Have dinner at least one hour before going to bed as the result will be stomach heaviness, which could seriously affect the quality of sleep.

If you acquire discipline, avoid consuming non-recommended foods and consume those that help you fall asleep, you will sleep like a baby. In this sense, remember that it is essential that you eat very well at breakfast, that during lunch you do not deprive yourself of anything, but at dinner you reduce the amount of food. This balance in meals highlights the relationship between diet and night rest.

What foods should you eat and which ones should you avoid if you want to sleep peacefully?

First of all, you should eat only those foods that contribute to correctly synthesizing the different neurotransmitters that act directly on sleep and wakefulness. And of course, avoid those that are going to make it difficult for you to get the rest you need. But not only that. You should also watch what time of day you consume them.

Ideally, during breakfast you eat caloric and stimulating foods that give you the energy you require. However, at sunset or dusk, you should avoid them. Rather, you should consume only those that act on the hormones responsible for restful sleep. Taking into account the importance of this topic, you should know what food acts as an ally of rest. Here some of them:

Tryptophan activates essential hormones. Thanks to its action on serotonin and melatonin, responsible for sleep, do not think about it when consuming meat, fish, milk, eggs, pineapple, avocado or nuts.

Carbohydrates. Although many think that carbohydrates make it difficult to sleep, the truth is that they favor rest. Remember that if you eat in moderation whole grain bread, pasta, cereals, vegetables, potatoes or even honey before bed, you will surrender to the arms of Morpheus.

These are just some of the foods and drinks that can help you rest without causing insomnia. Nevertheless, you need to know which ones to avoid if you don't want to end up with long dark circles and discomfort the next day.

As already mentioned, there are some foods and drinks that are going to make you feel sick when you go to bed. So, you should not only avoid them, but also be very careful about the amount you consume during the day, especially in the afternoon and at night. Consider that each person reacts differently to things, what affects one person does not affect another. Therefore, moderation is always best.

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If you do not want to wake up exhausted, frustrated and stressed, you have to avoid these drinks and foods at all costs:

Do not drink stimulating drinks. It is shown that they not only alter brain activity, but also cause other digestive discomfort. Do not even think about drinking Coca-Cola, coffee, chocolate or tea that contain caffeine before going to bed. Save those drinks for other times of the day where you need to stay alert.

Do not drink alcoholic beverages. Don't be so quick to think that you can't have a couple of drinks maybe. It is true that they effectively induce sleep, but they also alter it, causing insomnia, apnea and restless sleep. Worse if they are mixed with caffeine, thinking that this way the effect of alcohol is avoided.

Refuse energy drinks. These types of drinks contain a lot of sugar and caffeine, declared enemies of restful sleep, since they activate the brain, keeping it alert throughout the night. That's why there are no energizers before bed.

Very spicy or precooked foods. Eating spicy or spicy dishes directly affects body temperature and increases gastric activity, something that will affect you rest properly. Not to mention that they hinder digestion, cause reflux, flatulence and excessive urination. Do not even think about eating legumes, fats, mint, onion, sausages, oranges, among others.

Ultimately, sleeping well and resting throughout the night is up to you. If you follow these recommendations you will see that the bad habits acquired over time will decrease, which will improve your quality of life and health. Sure, adapting to new changes is not easy, but any sacrifice you make will be well worth it. The key is to take the first step towards the well-being that you deserve.

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