If you're looking to improve your sleep quality, diet is a great place to start. It is of course useful to avoid certain foods in the evening, such as caffeine, alcohol and fast foods, but conversely, it may be wise to include foods that are a source of melatonin, serotonin, in your diet. , magnesium and antioxidants:
- Melatonin and serotonin: serotonin regulates many bodily processes, including our mood, but is also a precursor of melatonin which in turn controls our biological clock and the phases of falling asleep and waking up.
- Magnesium: It is considered a natural sedative due to its ability to induce sleep . Furthermore, it activates the parasympathetic nervous system, responsible for calming the body and mind.
- Antioxidants : in addition to inducing sleep , antioxidants combat nighttime restlessness and promote balance in the body .
Here are the best foods to improve the quality of your sleep :
Kiwi is rich in antioxidant vitamin C and serotonin, making it an excellent afternoon or evening snack to help your body calm down and ensure a restful night's sleep.
Oats are an excellent source of melatonin. Furthermore, the ingestion of whole grains, rich in fiber and slow sugars, will gently increase your blood sugar level, and will promote the secretion of insulin and the reduction of cortisol ( stress hormone), leading to a feeling of drowsiness before bed. Think about savory porridges for dinner ;)
Oily fish, such as salmon, sardines, anchovies, mackerel or herring, are great sources of vitamin D and omega-3 fatty acids, both of which increase serotonin production and have been linked to a better sleep .
They contain tryptophan, magnesium and potassium, which will help you fall asleep faster. Additionally, magnesium and potassium are both natural muscle relaxants that will promote relaxation and a feeling of calm before bed.
Chamomile is full of antioxidants, particularly apigenin which binds to receptors in your brain to promote sleepiness. The antioxidants in chamomile tea also reduce inflammation in the body , strengthen the immune system, and reduce the risk of anxiety .
Almonds are rich in magnesium and melatonin. A handful of almonds per day near bedtime contributes to muscular and nervous relaxation, to the reduction of stress hormones and anxiety disorders. It effectively prepares the body for sleep .