Sleep disorders are a constant problem for modern humans. These occur either in the form of insomnia episodes, delay of sleeping or the interruption of the normal sleep cycle.
What are the main causes? Working during the night, timezone changes or aging. As you probably know, a restful sleep is achieved when melatonin, the sleep-inducing hormone, is properly secreted in the body. An imbalance of this secretion leads to sleep disturbances.
Can a good diet and plants help us sleep better?
According to nutritionists, a balanced diet can provide the body those nutrients that fight insomnia, including substances rich in melatonin, tryptophan or magnesium. Specifically, the plants able to help you with your sleep problems can be valerian, passion flower, chamomile, nutmeg or lavender, all of them consumed as teas.
Drinking a cup can regulate your sleep-wake cycle, known as circadian rhythm. This is basically the inner clock of your body, playing an essential role in determining the moment of sleep or awakening.
Other great melatonin sources are fresh or dried walnuts, as well as cherries, which can be consumed as snacks.
But what about some good protein?
You can fight against insomnia if you consume foods containing L-tryptophan as well, since it’s a great amino acid, precursor to melatonin.
During your main meals, consider eating turkey meat, chicken, or fish, since they’re important sources of tryptophan. As for the snacks, think about yogurt or lean cheese. These also have big amounts of calcium, a nutrient with surprising sleeping properties.
As for normoponderal patients, an alternative is almonds, since they also contain magnesium and have a myorelaxant role.
Peas and dill, sources of magnesium
Finally, let’s not forget about alternatives to the main meals, like green beans, lentils, peas, seasoned with aromatic herbs such as basil, tarragon, or dill. All of these are sources of magnesium and other sanogenic substances that ensure the good functioning of your organism.