Foods help regulate the hormones serotonin and melatonin, which play a role in the induction and quality of sleep.
The poor quality and insomnia have negative health effects. This impairs immunity, cognitive function, concentration, motor skills and sports performance. Furthermore, it contributes to increased stress, anxiety and mood swings, while also increasing the risk of obesity, diabetes, cardiovascular disease and hypertension.
Insomnia is a sleep disorder that can be caused by a variety of factors, but nutrition plays an important role in the quality of your sleep. According to nutritionist Adriana Stavro, certain foods help regulate the hormones serotonin and melatonin, which play a role in the induction and quality of sleep. Below, the professional has listed the main ones. Watch!
8 foods that help fight insomnia
1. Chamomile tea
Chamomile tea can significantly contribute to improving the quality of sleep. Contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting drowsiness and reducing insomnia.
2. Kiwis
Kiwi is a source of serotonin, a brain chemical that improves the onset, duration and efficiency of sleep. A study conducted on people suffering from insomnia showed that consuming two kiwis one hour before going to bed improves serotonin levels, helping to increase the duration and quality of sleep.
3. Salmon and sardines
Salmon and sardines are a good source of vitamin D and omega-3 fatty acids. The guidelines recommend omega-3 as a therapeutic approach for several psychiatric disorders, including insomnia, due to its anti-inflammatory and neuroprotective characteristics.
4. Cherry or cherry juice
Cherries are rich in melatonin, tryptophan and serotonin. Tryptophan is a precursor of serotonin, a neuromediator involved in stress responses and sleep quality. Melatonin has the ability to regulate the sleep-wake rhythm. It also plays an important role in regulating the rhythm of body temperature.
5. Passion fruit
Studies suggest that passion fruit increases the production of the brain chemical called γ-aminobutyric acid (GABA). GABA is a major inhibitory neurotransmitter with a relaxing function, inhibiting stress-inducing brain chemicals, such as glutamate.
6. Red fruits with yogurt
Carbohydrates found in red fruits, such as strawberries, blueberries and blackberries, for example, can help increase the production of serotonin in the brain. Yogurt provides several micronutrients that help transform tryptophan into serotonin and melatonin.
7. Bananas
One of the best known nutrients that help promote the quality of sleep and fight insomnia is tryptophan, present in abundance in bananas. Once it reaches the brain, tryptophan forms the basis for the synthesis of serotonin and melatonin, which improve the induction and quality of sleep.
8. Green vegetables
Spinach, kale, broccoli, Brussels sprouts, arugula and watercress are vegetables rich in magnesium. Magnesium works by increasing the neurotransmitter GABA in the brain, which slows thinking, helps you fall asleep, improves the quality and extends the duration of sleep.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
