7 foods and drinks that help improve sleep

Look how food can influence the quality of rest at night

Sleep is fundamental for physical and mental health, as it is during the rest that the body performs important recovery and regeneration processes. Sleeping a good night contributes directly to daily well -being, promoting greater arrangement, concentration and emotional balance.

To ensure more peaceful and more repairs, it is essential to adopt healthy habits and food plays an important role in this context. Therefore, Clariana Colaço, a nutritionist specialized in eating disorders, shares advice on food and tea that favor quality sleep!

1. Banana

THE banana It is a fruit and a potassium rich in magnesium, nutrients that help in muscle relaxation and promote the quality of sleep. “The banana contains Triptofano, an essential amino acid for the production of serotonin and melatonin, hormones directly related to sleep”, explains Clariana Colaço, which adds: “The consumption of a banana before the bed can help relax and induce a deeper sleep”.

2. Almond

Almonds are an excellent source of magnesium, important to regulate the insomnia of sleep and combat. “Magnesium has a relaxing effect on the nervous system, which promotes the reduction of stress and facilitates asleep,” says Clariana Colaço, which adds: “Eating some almonds or other oily seeds at night can be an excellent ally to improve sleep quality”.

3. Chamomile tea

THE Chamomile tea It is widely known for its relaxing properties. “Chamomile is rich in flavonoids, such as apigenine, which has an anxiolytic action and promotes body relaxation,” says Clariana Colaço. According to her, a cup of tea before going to bed helps to induce sleep.

4. Hot milk

Hot milk is traditionally recommended to help improve sleep as it contains Triptofano, which favors the production of serotonin and melatonin. “Although milk is better known for this relaxing effect, it also provides calcium, an essential mineral for sleep adjustment. Drinking a glass of hot milk before going to bed can help in the body’s relaxation process,” says Clariana Colaço.

5. Kiwi

Kiwi is a fruit that has distinguished itself in studies relating to sleep quality. “The kiwi is rich in antioxidants, such as vitamin C, and also contains serotonin, a neurotransmitter who plays a crucial role in sleep regulation. Eating a kiwi at night can significantly contribute to a more repaired night of sleep”, explains Clariana Colaço.

6. Lavender tea

Lavender is known for its relaxing properties. “Studies indicate that lavender tea can help improve sleep quality, reduce anxiety and promote deeper sleep,” says Clariana Colaço.

7.

THE lemon balm It is famous for its relaxing and reassuring effect. “This tea can reduce tension and stress, favoring the induction to sleep”, explains the nutritionist, who adds: “A cup of lemon balm before going to bed can be a great way to prepare the body for a quiet night”.

Improve sleep

According to Clariana Colaço, fatty foods and caffeine drinks should be avoided before going to bed, since they can compromise sleep overloading the digestive system and stimulating the nervous system. “It is important to opt for light meals at night and avoid coffee, black tea and chocolate in the hours before sleep,” he adds.

In addition, sleep routine is essential so that the body can get used to a cycle. “The creation of regular and regular vigils helps to regulate the circadian rhythm and facilitates sleeping. Maintaining a silent and dark environment also favors sleep”, explains the nutritionist.

Food plays a crucial role in this process and the choice of the right foods can make a difference, as they are great allies for a deeper and repairing sleep. “The balance between healthy nutrition and good sleep habits is essential to keep physical and emotional health updated,” says Clariana Colaço.

By Ana Carolina Baili

Source: Terra

Ben

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.