A quality night's sleep affects everything from our daytime performance to our immune system. If you have difficulty falling asleep or wake up frequently at night, you need to review what you eat before sleeping.
Melatonin-Rich Foods
Our body needs to secrete melatonin (sleep hormone) to understand that it is time to sleep:
- Walnuts and Almonds: A handful of walnuts or almonds eaten in the evening increases melatonin levels in the body and relaxes muscles.
- Bananas: Thanks to the potassium and magnesium they contain, they relax muscles and accelerate the transition to sleep.
- Warm Milk and Yogurt: The 'tryptophan' amino acid found in dairy products creates a relaxing effect on the brain.
Relaxing Pre-Sleep Teas
Chamomile, Lemon Balm, or Valerian root teas drunk an hour before bed soothe the nervous system and relieve stress. To avoid sabotaging your transition to sleep, you should strictly avoid consuming tea, coffee (caffeine), and heavy desserts after 5:00 PM.
