Sleep plays an extremely important role in physical and mental health. Choosing foods for your diet is a factor that helps improve sleep quality.
Salmon is outstanding for containing many beneficial nutrients, especially omega-3 fatty acids and vitamin D, so nutritionists recommend using it for good sleep. However, to maximize the sleep-advancing effects of salmon, it is necessary to pay attention to how to eat and when to use it.
Salmon is rich in tryptophan - an amino acid that helps increase the production of serotonin and melatonin. These are two hormones that regulate sleep. According to research, people who eat salmon three times a week for 6 months have significantly improved sleep quality and daytime alertness. Omega-3 in salmon also helps reduce stress and anxiety - two factors that often cause insomnia.
Time to eat salmon to improve sleep
To really help sleep well, salmon should be eaten in the evening, 2-3 hours before bed. Steamed, grilled or lightly pan-fried salmon is an ideal choice instead of fried in a lot of oil, which can easily cause indigestion. In addition, salmon should also be combined with vegetables or whole grains to aid digestion and add fiber.
Avoid eating salmon late at night or eating it with foods containing caffeine, spicy or high in salt because it can be counterproductive, causing bloating and difficulty sleeping.
Choosing salmon is also very important. It is necessary to choose fresh, clean, and clear-origin salmon to ensure health.
Salmon is a nutritious food that helps improve sleep quality but needs to be eaten properly and at the right time. Combining a reasonable diet with a healthy lifestyle will help you get a deeper and more complete sleep.
