Foods to boost sleep quality: What to eat for restful nights

Did you know that what you eat can affect the quality of your sleep? Many do not realise that a healthy diet is the key to more restful nights. Consuming the right foods improves well-being and regulates the sleep-wake cycle.

An inappropriate diet is one of the main factors leading to difficulty falling asleep. Overeating before bed, consuming heavy meals, or excessive sugar can negatively affect our nighttime rest.

It is important to know which products can help us and which are better to avoid.

What is tryptophan? It is an essential amino acid for the production of melatonin - the hormone that regulates our circadian rhythm and promotes healthy sleep. Interestingly, our body does not produce tryptophan, so it is essential to obtain it through food.

Which foods are rich in tryptophan? These include dairy products, lean meats, fish, eggs, and legumes. A great example would be cheddar cheese, chicken breast, or salmon.

Nuts and seeds, such as pumpkin seeds, are also excellent sources of this amino acid. Regular consumption of these products can significantly improve the quality of our sleep.

Magnesium and calcium are two essential minerals that significantly impact the quality of sleep. Magnesium is essential for the proper functioning of the nervous system and has a calming effect on the body, which can help reduce stress and facilitate falling asleep. Calcium, on the other hand, participates in the production of melatonin, the sleep hormone.

Foods rich in magnesium and calcium primarily include dairy products, green leafy vegetables, nuts, seeds, and fish. Notable examples include spinach, almonds, natural yoghurt, and salmon. Consuming these foods at regular intervals can improve sleep quality and ensure a more restful night.

Melatonin is a hormone our body produces crucial in regulating the sleep-wake cycle. During the absence of light, our brain increases the production of melatonin, which signals the body that it is time to sleep. It is worth supporting the natural production of melatonin through appropriate foods.

Foods that support melatonin production include cherries, almonds, bananas, and porridge. Cherries contain naturally occurring melatonin, which can help regulate sleep. Almonds and bananas also provide components that support the production of this hormone. Porridge, on the other hand, is an excellent source of melatonin and other nutrients.

Maintaining a healthy diet rich in tryptophan, magnesium, calcium, and complex carbohydrates can significantly improve the quality of our sleep. Awareness of food's impact on melatonin production is also essential.

Let's also remember sleep hygiene—a regular sleep schedule, appropriate bedroom conditions, and avoiding electronics before bed. By following these simple steps, we can enjoy rejuvenating sleep and better daily well-being. We encourage you to try these healthy habits and witness their effectiveness.