What should we eat to sleep well? | Dr. Maryam Saboktakin – Nutritionist in Tehran

Sleep better | Some foods and drinks can help you sleep better by providing nutrients to your body. Kiwi, cherries, milk, fatty fish, nuts and rice are some foods that lead to improved sleep. It is also not recommended to avoid caffeine, alcohol and heavy meals before going to bed. Most people have personally experienced how food and drink can affect their energy and alertness levels.

Researchers, including nutritionists and sleep experts, have conducted a variety of studies to discover the best foods for sleep. Although this research provides important clues, it is not conclusive. Both diet and sleep are complex, meaning there is no one food that is guaranteed to help you sleep. However, certain foods and drinks may help you sleep more easily.

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In the rest of this article, Dr. Maryam Sabkatkin, a nutritionist in Tehran, has discussed the most important foods that help improve sleep conditions in different people. There are many foods that are used to make sleep easier:

whole grains such as barley or quinoa

Whole grains are filling and sleepy. Quinoa is rich in protein and contains magnesium and tryptophan, which are good for sleep. Brown rice contains GABA, which calms the nervous system. Rice, barley, and oats are all natural sources of melatonin. Foods like oats, quinoa, and oats are also packed with nutrients that help produce melatonin. Eating these foods early in the day will help you sleep well.

Leafy vegetables

Similar to tryptophan, magnesium is a mineral that has been linked to improved sleep quality. Cooking magnesium-rich foods such as leafy greens (spinach, nuts, avocados, and black beans) for dinner will help you experience better, more quality sleep. Leafy vegetables like kale and broccoli are also great; Because it is rich in magnesium and fiber that help sleep. They also have vitamins and antioxidants that support the overall health of the body.

Warm milk

Studies show that drinking milk before going to sleep makes you relax and sleep better. Researchers believe that tryptophan and melatonin in milk contribute to quality sleep. As a result of a study conducted on people who were hospitalized in the heart department of the hospital, it was said that people who drank warm milk and honey for three days noticed an improvement in their sleep.

Proteins such as chicken and fatty fish

Use lean protein food sources such as chicken and fish rich in tryptophan (an amino acid that increases serotonin levels). Be careful that you should avoid eating chicken wings or fried fish, because they take longer to digest and will disrupt sleep.

Egg

Protein helps sleep better. Since eggs contain a lot of protein, you can include them in your dinner to improve the quality of your sleep.

Eggs are useful for better sleep. You can eat eggs to have a better sleep.

Fruit for good sleep

We know that a Mediterranean diet is associated with better sleep. Therefore, eating a variety of fruits and vegetables, along with whole grains and substituting unsaturated fats such as olive oil and avocados may also improve sleep. Bananas, oranges, pineapples and sour cherries are all fruits that contain melatonin. If you prefer to eat fruit with less sugar, avocado is a good choice.

There are signs that prove that certain foods affect different people and make them sleepy or lead to improved sleep in different people.

But what should we eat to sleep well? Food choices don't just affect energy and sleepiness; They can play an important role in other issues, including weight, cardiovascular health, and blood sugar levels. For this reason, it is best to consult a doctor or nutritionist before making significant changes to your daily diet. Doing this will help you make sure that your food choices are not only influenced by your sleep, but also by other