Eating enough fiber can help you sleep better. Fiber is a type of carbohydrate that is not digested and does not convert into sugar. People who eat a lot of fiber have a longer deep sleep. This is an important sleep stage that helps the body recover and is not related to dreams.
Fruits and vegetables - a rich source of fiber, are considered ideal choices to improve sleep quality. For example, a glass of raspberries contains about 8 grams of fiber, an average apple provides 4.5 grams. The most fiber-rich vegetables include peas, broccoli, radish leaves and Brussels sprouts.
According to recommendations from the US Department of Agriculture, women should consume about 25 grams of fiber per day, men about 38 grams. However, reality shows that adults in the US only consume an average of about 16 grams of fiber per day, much lower than the necessary level.
Besides fiber, magnesium also plays an important role in sleep. This mineral helps activate signals in the brain, relaxes the body and supports the production of melatonin - a sleep-regulating hormone. Magnesium is abundant in green leafy vegetables, whole grains, nuts and complex carbohydrates.
It is not difficult to recognize that fruits and vegetables are not only rich in fiber but also a natural source of magnesium, contributing to deeper and higher quality sleep.
