Sleep is one of the most important aspects of our health and well-being, so it makes sense to fuel your body with foods that can help you get a good night's rest.
To eat sleep-boosting foods, look for those high in calcium, magnesium, B vitamins, and Tryptophan. These nutrients can promote muscle relaxation and sleepiness. You can also use Fildena 100 if your doctor prescribes it for you.
Turkey
Despite the name, turkey doesn't have much Tryptophan to make you drowsy. But this amino acid is present in most meats and helps the body create serotonin, a neurotransmitter that regulates mood.
It also converts into melatonin, a sleep-regulating hormone that can help people fall asleep and adjust their body clocks to different time zones.
But turkey doesn't have enough of this amino acid to cause you to nod off after Thanksgiving dinner, says Dr. Nidhi Naidoo, a Vancouver-based nutritionist.
Lettuce
Lettuce is a versatile leafy vegetable loaded with vitamins A, C, and K. It's also a good source of folate and iron.
Some types of lettuce contain lactucarium, which is thought to offer sleep-inducing properties. It's an ingredient that looks like a milky white substance in the leaves.
One study published in 2017 found that romaine lettuce extracts potentiated pentobarbital-induced sleep. These extracts also contain antioxidant polyphenols, natural compounds that fight oxidative stress. (Fildena 50 | Fildena 25)
Bananas
Bananas are packed with vitamins and minerals that help you relax, reduce stress, and fall asleep more easily. They contain potassium to soothe muscle cramps that can disrupt sleep and vitamin B6 for serotonin and melatonin production to regulate your sleep-wake cycle.
They also contain Tryptophan, an amino acid that calms your body and brain, balances hormones, and fights anxiety, making them a great sleep-inducing food. You can eat bananas whole or add them to a smoothie for an ideal bedtime snack.
Bananas also contain magnesium, potassium, and vitamin B6, which promote the production of serotonin and melatonin to encourage sleep. They also lower cortisol levels, associated with stress, allowing you to fall asleep more quickly.
Spinach
Spinach contains magnesium that relaxes nerves and muscles and promotes restful sleep. It also contains calcium, which the brain uses to make melatonin, a hormone that helps you fall asleep.
It also has phytoecdysteroids, boosting blood sugar metabolism and stabilizing glucose levels. This makes it a great food for those with diabetes or other metabolic conditions.
It is also high in iron, an essential mineral for energy production and DNA synthesis. However, spinach's high oxalate content inhibits the body's ability to absorb iron; light cooking or wilting can minimize this effect.
Hummus
Hummus is a creamy, spreadable dip that's easy to make and nutritious. It's a great source of protein and fiber.
It is also a good source of healthy fats, especially monounsaturated and polyunsaturated fats.
In addition, hummus contains Tryptophan, a sleep-inducing amino acid that turns to 5-HTP to produce relaxing serotonin.
It can help you fall asleep faster and stay asleep longer. It's also rich in vitamin B6 and folate, which can help regulate your sleeping patterns.
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Watermelon
Watermelon is a great sleep-boosting food because it contains Tryptophan, an amino acid that helps you produce serotonin, a neurotransmitter that promotes mood and sleep. It also boosts melatonin production, which can help you fall asleep more easily.
Its low-calorie and sugar content means you can eat multiple servings of watermelon without feeling guilty about your overall dietary intake. In addition, watermelon is full of antioxidants and other nutrients that support good health.
It is high in lycopene, the pigment that gives it its red color. Lycopene is a powerful antioxidant that protects your cells from oxidative stress, which can lead to diseases like cancer and heart disease. It also helps reduce the risk of diabetes and obesity.
