To get a good night’s sleep, we all know to avoid excitement, sports and certain foods that can disrupt the body. But you should also know that certain foods are beneficial because they help you fall asleep. For a good night’s sleep, here are the foods to choose.
Foods that are good for sleep
Starchy foods such as potatoes, parsnips or sweet potatoes have a low glycemic index, and they are high in starch, the type of carbohydrate that helps you fall asleep, they also help to keep you calm so you won’t feel like waking up at night because you’re hungry. However, don’t eat them pureed, as this breaks down the fibre and turns the starch into a high glycemic index sugar.
For some people, a glass of warm milk is enough to get a good dose of tryptophan, the precursor of serotonin, but some fruits such as mangoes, dates or bananas are even more effective. However, choose bananas because of their potassium and magnesium content, which helps to relax muscles, and their high content of melatonin, the sleep hormone.
A scientific study has shown that people who eat rice for dinner take half as long to fall asleep as those who do not. Its assimilation by the body is slow, so digestion is also longer, and it does not cause a spike in blood sugar levels. With rice, you fall asleep easily and quickly.
For the evening meal, eat pasta as it contains low glycemic index carbohydrates which help to avoid snacking. It is important to know that carbohydrates produce insulin after serotonin and finally melatonin for a good night’s sleep. Always choose whole wheat pasta.
Because of its high amino acid content, red meat is recommended in the evening for its protein intake. But you can replace it with white meat or better still with oily fish. Among the fish to be preferred that provide omega-3 and B6 vitamins, and therefore promote sleep, are salmon, sardines, halibut, tuna and mackerel. Let’s not forget that flaxseed or rapeseed oil also has a high omega-3 content, and this is important for the brain and for falling asleep.
Legumes are slowly metabolised by the body and have a sedative effect that is very much appreciated in the evening. For a balanced and complete meal, don’t hesitate to combine their proteins with cereals and vegetables. You can eat peas, lentils, beans and others.
This fruit contains melatonin, the famous sleep hormone. A British research done in 2016 and another study 3 years later proved that a cure of cherry juice promotes sleep.