4 types of foods that can improve the quality of your sleep

In order to have a quiet night, it is essential to prioritize the consumption of light foods before bedtime.

The food you eat before bed can interfere with the quality of your sleep. Therefore, the ideal is to always prioritize the consumption of foods that can provide healthy stimuli in the body.

The benefits range from metabolic and body weight control to the production of mood hormones that release the feeling of well-being upon awakening.

Although sleep is a complex and multifactorial process, studies point out that maintaining healthy eating habits affects the quality of rest.

According to the recommendations of the medical-nutritional community, light foods should be consumed up to 2 hours before bedtime and the sleep period should last between 6 and 8 uninterrupted hours per day.

In 2017, the University of Porto conducted a study dedicated to understanding the effects of sleep deprivation on food intake. Research has shown that abrupt changes in bedtime interfere with biological functions, which can trigger sleepiness, attention deficit, and difficulty concentrating.

Marilia Zagatonutritionist on the Umami Committee, says having a balanced diet helps improve sleep quality.

“Adding dark leafy vegetables like spinach and kale to dinner can be a big plus as they contain magnesium and potassium, both of which can positively contribute to sleep,” he explains.

Fish, such as salmon and tuna, are foods that provide vitamin D, fatty acids and omega-3s, as well as being sources of essential proteins for the body.

“These foods help provide a healthy rest and give the taste of umami, a powerful ally in the food reception, mainly, of children and the elderly”, says Marilia.

If you want to invest in the quality of your food to get even better rest, discover four types of foods you should include in your diet.

greens and greens

A meal with a vegetable and vegetable-based salad is an option to satisfy hunger in a light way. The dish is recommended to consist of different colors, for example, with carrots, beets and dark green vegetables.

This vegetable and vegetable blend is packed with beneficial nutrients for sleep.

Oil seeds (pistachio, hazelnuts, almonds)

Sources of phytomelatonin, a substance that has a positive impact on sleep, oil seeds such as pistachios, hazelnuts and almonds can be useful for those seeking better sleep.

fruit

Red fruits such as strawberries, grapes and cherries, rich in melatonin, a substance also produced by our body and responsible for the rest process, can work together to spend a peaceful night.

Fish, eggs and dairy products

Rich in tryptophan, an amino acid precursor of serotonin and melatonin, these foods can help you sleep.

Milk, for example, relieves stress. Yogurt, which is another dairy product, helps the gut microbiota as it is rich in probiotics.

At dinner it is advisable to prioritize the consumption of light foods, such as fish or eggs, which also contain melatonin and tryptophan.

+The best content in your email for free. Choose your favorite Earth Newsletter. Click here!

Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.