If you suffer from insomnia or wake up often, it is time to take action.
Know what foods help you fall asleep and rest better.
Insomnia and nutrition
Nearly 4 million Spaniards suffer insomnia chronically and 30% of the adult population has occasional sleep disorders. These problems seriously affect health. Discover which foods can help you fall asleep and rest better.
Iinclude in your diet Tryptophan-rich foods, the main precursor of serotonin, wellness hormone, and melatonin, which improves sleep quality, such as milk, egg yolk, chicken and turkey meats, blue fish, nuts, bananas or pineapple
For the conversion of tryptophan to serotonin and melatonin, you need cofactors such as magnesium, present in pumpkin or sesame seeds or wheat bran; vitamin B6, which you will find in the liver, chicken or beans; and zinc, in pork or dark chocolate. Try to eat a small amount, simple cooking and light dishes.
496 mg tryptophan ... It is what a grilled chicken breast contains. In addition, this type of meat is rich in protein and perfect for dinner because it is easy to digest and low in calories.Related content Lemon chicken in the oven
Take advantage of the calming effects of these sleeping drinks in a pleasant way. Valerian and tila are herbs that will help you calm the states of nervousness or anxiety. Chamomile, in addition to being sedative, promotes digestion. Take it an hour to go to bed to take effect.
Light dinners, deep dreams
The egg is a great source of tryptophan, as well as being an easy food to digest.
Thus, the egg is raised as a great ingredient for dinner. You can prepare an omelet and other products such as turkey or cheese that will help end insomnia.
It is advisable to have dinner between 60 and 90 minutes before going to sleep and take easily digested food.
Tuna loins with vegetables
Blue fish, such as tuna, salmon or trout, contain fatty acids rich in Omega 3 that decrease symptoms such as anxiety and sleep disorders.
A good dinner option would be about Tuna loins with vegetables. In a pot with oil, sauté two shallots. Meanwhile, cut 1 large red pepper and 2 carrots. Add and remove. When they are soft, add a tablet of fish stock, 1 tsp. garlic powder, 1 glass of white wine and 4 tuna loins. Cook in the pressure cooker and serve hot. Delicious!Related content 5 tips to eliminate nighttime anxiety
Bananas at night
Banana is rich in tryptophan and B6 vitamins. Take one, one hour before bedtime and you will have a deeper sleep.Related content Banana desserts with only 2 ingredients
Milk with honey and ... to sleep!
Recover the tradition of drinking a glass of hot milk with honey before going to bed to fall asleep.
Dairy products. They are rich in tryptophan, but also in minerals such as magnesium and calcium. Together they act as sleep inducers, in addition to having calming effects.
Honey. It stands out for its high content of vitamins, minerals and essential fatty acids Omega 3, allies when it comes to resting much better since they reduce fatigue and fatigue, both mentally and physically. In addition, being rich in sugars, it increases insulin levels and produces serotonin, which improves mood and helps you relax.Related content Foods to fight tiredness and fatigue Related content Healthy food Related content 22 foods rich in vitamin B12