Chamomile and hot milk are not the only products capable of soothing us and stimulating sleep. Discover other foods whose nutrients support the production of sleep hormones or body clock regulators.
We know that the sleep represented an essential function of our body. It allows us to stay healthy and accomplish our daily tasks without (too much) difficulty. But it is not always easy to enjoy this activity as much as we want. Fortunately, there are certain foods that can help us do this.
If you’ve probably heard of the calming properties of chamomile, as well as the regulatory power of the sleep hormone of the milk, other foods can also send us into the arms of Morpheus. Incorporate them into your diet and you will no longer need to count sheep.
Almonds to calm down before sleeping
A handful of almonds provides a dose of magnesium capable of improving the quality of sleep. They help reduce muscle and nerve function in our brain while stabilizing our heart rate. This dry fruit would also contain melatonin, the hormone that helps regulate the internal clock and promote sleep. Do not hesitate to consume it during the day or in the evening for dessert.
Kiwis to better regulate your sleep
As amazing as it may sound, this little fruit can help you fall asleep and get a good night’s sleep thanks to its serotonin content, a brain substance known to regulate sleep cycles, indicates the site. One, or even two, kiwi before going to bed would therefore be highly recommended.
Chickpeas to help you fall asleep
Do you have a passion for hummus? The good news is that it can help you sleep better. Indeed, chickpeas, like other legumes, contain an amino acid able to increase melatonin production. They, therefore, have a relaxing and soothing effect on the body and stimulate falling asleep. A recipe based on grilled chickpeas or salty (or sweet) hummus will be very useful in the evening.
Salmon to stay zen before going to sleep
The combination omega-3s and vitamin D contained in fatty fish such as salmon, tuna, mackerel and trout, can improve the quality of sleep by increasing the production of serotonin. These fish will therefore help you stay zen and fall asleep more easily.
Cheese for better sleep, really?
If hot milk promotes sleep, any dairy product is also effective. Calcium, which is found in cheese, yogurt and milk, helps the brain make melatonin, and allows regulate muscle movements. If fondue or raclette might give you a bad night’s sleep because of their fat content, a medium dose of cheese can help you sleep well.
Our recipe ideas for peaceful nights:
- Salmon poke bowl
- Green pea hummus
- Portobello stuffed with goat cheese
- Eggs casseroles with asparagus
- Snacked rice pucks and soft-boiled eggs
- Banana compote with frosted raspberries
- Almond juice and chocolate chip muffins
- Semi-brown rice with spinach and lentil curry
In partnership with WW
While all of these foods help ensure quieter nights, they are also part of a healthy and balanced diet.
Indeed, WW, formerly WeightWatchers, has implemented a system of SmartPoints® (or all foods and drinks have a value in numbers, not in calories) in which many of these products are at ZeroPoint ™! This means you can consume them as much as you want, not counting them. This is, for example, the case with all fruits and vegetables (except avocado). For others, it suffices to deduct their value from your daily SmartPoints budget.
Sleep is also a topic regularly discussed by WW because it affects well-being, health, and weight. Among the avenues and strategies to consider to improve it? Adopt a calm routine at the end of the day, stop coffee and tea at least 6 hours before going to bed, avoid alcohol and cardio sports in the evening, dine light, disconnect screens, dim the lighting in the bedroom, and put on heating to 19 ° maximum. Practicing breathing exercises can also help you sleep better – a healthy habit, which you can easily set up with the Headspace app, partner of the program. myWW. “