Researchers have found specific dietary patterns as well as specific foods that influence the sleep-wake cycle, time spent in hibernation, and sleep structure (the different stages of sleep), notes nutrition expert Gabe Zarumskit.
According to the Daily Mail, the following foods can help improve sleep quality:
Cheese
Cheese and other dairy products contain tryptophan, an amino acid that helps us fall asleep more easily, and calcium, which helps reduce stress.
Cherry
Numerous studies have shown significant improvements in sleep quality and duration when consuming cherries, where the concentration of melatonin is high, says Zarumskit.
Cereals with low sugar content
Cereals also help us sleep, like corn, but we have to be careful of its type, because there are many sugar-containing options on the market, so try to avoid it.
the banana
Bananas are an excellent source of magnesium, potassium and tryptophan, in other words, they are an excellent choice for promoting sleep.
Almonds
Almonds are a good source of calcium and magnesium, which promote sleep quality and muscle relaxation, says Zarumskit.
Foods rich in Omega 3
Although research is limited, some evidence suggests that foods rich in omega-3 fatty acids, such as leafy green vegetables, nuts and soy, may help improve sleep for longer, according to a nutrition expert.
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