Do you often stay awake long before you finally fall asleep? Do you wake up at regular intervals, then stay upset? How tired are you? You’re not the only one. Perhaps you have already tried several things to help you sleep faster. Less or no coffee, do not plan activities anymore and look less at your phone or laptop screen, do relaxing yoga exercises, etc. Perhaps some good steps. But did you know that there are certain foodsthat help you get to sleep?
The right food helps you sleep better
Sleep a few nights a week? Can happen. But having constant sleep problems can have long-term consequences. You have difficulty concentrating, you feel less physically, lose weight and look bad and eventually even cause heart problems, excessive blood pressure and strokes. People with sleep problems soon get to the GP to temporarily ‘solve’ the problem with sleeping pills. But medicines often accompany all sorts of side effects.Instead of a sleeping pill , you could also consider the following foods …
# 1 Walnuts
Walnuts are a good source of tryptophan , an amino acid that helps to produce serotonin and melatonin . These fabrics need to sleep well and quietly. Serotonin, also called the feelgood hormone, helps you stabilize your mood. You are usually not happy when you suffer from sleep deprivation. Melatonin is the sleep hormone. You can also get these hormones by swallowing supplements, but walnuts are a natural source. Eat a handful of walnuts as a late night snack, or add a nice and healthy dessert after dinner.
# 2 Cherries
Fruit lover? Then we have good news. Cherries are a good source of melatonin , the sleep hormone. Eat a bowl of cherries by way of dessert or snack. Cherries also have a positive effect on joint pain. If you experience sleepless nights because of painful joints, then you can save two flies in one shot.
# 3 Fish
Fish like tuna contain a lot of tryptophan. A portion of tuna already contains about 300 milligrams of tryptophan. In addition, fatty fish such as salmon, herring, mackerel, sardines and eel contain omega-3 fatty acids, which can help with depression and joint pain. Piece of things that have a positive effect on your sleep!
# 4 Honey
Did you know that the natural sugars in honey give your insulin levels a slight boost, and tryptophan can therefore easily reach the brain?Honey helps to stabilize the amount of glucose in your body and stimulates the release of melatonin. Add a spoon of honey to your cup of herbal teas, golden milk or eat a delicious dessert with honey.
# 5 Bananas
Bananas are packed with potassium and magnesium . A lack of magnesium causes night pain cramps, which does not help the night’s rest.In one banana there are about 32 milligrams of magnesium. Per day you need about 300 milligrams of magnesium to prevent a deficiency.With a banana you are on the right track! You can eat a banana, or make a nice recipe. For example banana rice pudding, banana muffins or banana pancake.
Eat tasty (and sleep well)!
This guest blog is written by Anita Mulderij , Nutritionist at jasperalblas.nl . Jasperalblas.nl makes the Netherlands and Belgium aware of healthy food and a healthy lifestyle.