Nutrition and sleep are closely related. A balanced diet helps control blood sugar, reduce inflammation, stabilize the nervous system, thereby reducing stress and improving sleep quality.
Some foods and drinks can promote sleep by providing essential nutrients. Multinutrients such as starches, fats and proteins support the body in producing serotonin and melatonin – two neurotransmitters that help relax and easily fall asleep.
Foods rich in tryptophan and B vitamins such as meat, fish, milk, eggs, green vegetables, whole grains and beans are very good for the nervous system, helping to reduce fatigue, stress and limit prolonged insomnia.
In addition, magnesium-rich foods such as green leafy vegetables, nuts, beans and whole grains have the effect of soothing the central nervous system, helping muscles relax and sleep deeper. Besides diet, herbal teas such as chamomile tea and lavender tea also help reduce stress and support natural sleep.
helps improve sleep by containing glucose that reduces orexin - a substance that stimulates alertness. Drinking a teaspoon of honey before bed helps replenish glycogen to the liver and supports the introduction of tryptophan into the brain, thereby promoting natural sleep.
Lavender tea: suitable for people who are often stressed, anxious and sleep disorders. This tea helps reduce anxiety, relax the mind and promote a healthy sleep without causing strong sedative.
Chamomile tea: is a familiar herbal tea that helps reduce fatigue and relax the mind. The mild aroma of tea helps to fall asleep easily, reduce pain and soothe anxiety symptoms both physically and mentally.
Lean protein: such as lean meat, chicken, fish, low-fat cheeses are rich in tryptophan - an amino acid that helps increase melatonin and maintain a stable sleep cycle. Tryptophan is also found in egg whites, soybeans, and pumpkin seeds.
Complex carbohydrates: whole wheat bread and whole grains should be prioritized; limit pastries and sugary foods as they can reduce serotonin and adversely affect sleep.
Foods rich in magnesium: Similar to tryptophan, magnesium is closely related to sleep quality. Spinach, nuts, avocados and black beans are choices rich in magnesium, which should be supplemented regularly to support a better and deeper sleep.
