Foods that help you sleep well

The increasingly widespread adage, "You are what you eat", says a lot about the importance of food. In fact, what we eat on a daily basis directly affects our health and well-being.

Just as eating red meat right before bed can lead to restless sleep, it's also true that some foods help us get a good night's rest. We have put together, in the gallery, a list of ingredients and tips for indispensable dishes for the last meal of the day!

The key here is to eat something that doesn't stimulate the central nervous system. Chicken and eggs, for example, are a good option, as they contain tryptophan, an amino acid that helps regulate sleep.

Darker green leaves, such as spinach, are also welcome because, in addition to containing tryptophan, they are rich in iron and help keep the body healthy.

Adding dried fruit to a good omelet with spinach gives the dish a touch of flavor, in addition to making it a great source of sleep regulation. Peanuts and cashew nuts are among the richest foods in this much-desired amino acid.

Other foods rich in this amino acid are milk and some cheeses. But be careful not to add sugary cereals, as glucose causes an energy spike and stimulates appetite, impairing sleep.

A good option would be a bowl of plain yogurt with fruit. Nutritionist Nancy Z. Farrell Allen, the spokesperson for the US Academy of Nutrition and Dietetics, was quoted by CNN: "Yogurt isn't just for breakfast, and it helps to satisfy that sweet, creamy treat that many individuals enjoy as a nighttime snack".

Although not so accessible, the cherry is a great ally when it's time to go to sleep. If you suffer from insomnia, this little fruit can help as it provides a natural source of melatonin, a hormone that plays an important role in our body's sleep-wake function.

In one study, participants who drank cherry juice recorded higher levels of melatonin and had longer, better-quality sleep, compared to the group taking a placebo, CNN reported.

If you can't find a cherry on the market, another good option is Kiwi. In addition to being a source of oxidants, it also has serotonin, a hormone that influences motor skills, and the digestive process, and can help improve the onset, duration, and efficiency of sleep.

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But if you need to eat something more powerful at night, a suggestion is chickpeas, as they are rich in tryptophan. Mixing them with olive oil and dark leaves increases the chances of getting deep relaxation.

If a salad with nuts is too little, but chickpeas or chicken is too much, a good middle ground is an avocado. Rich in magnesium, it activates a substance in the brain that slows down the flow of thoughts and helps you fall asleep.

"It's a super complete food. In addition to being rich in beta-sitosterol (a substance that acts as a natural anti-inflammatory), it has an antioxidant function and fights premature aging, and even reduces glucose and cortisol levels (stress hormone)", explains Karen Levy Delmaschio, to Extra - Globo magazine.

Nuts, pumpkin seeds, and quinoa are great allies when we think about preparing a special dinner to sleep well. Making an avocado cream and seasoning it with quinoa and walnuts is not a bad idea!

When preparation time is short, remember that bananas are also high in magnesium. Served with oatmeal and a glass of milk, it can be a good choice for the whole family.

In addition to these tasty ingredients, some infusions are almost magical to easily fall asleep. Chamomile assists in reducing anxiety and increases the chances of relaxation. Cider grass, or melissa, contains relaxing and calming properties. A great option for colder days.

Photo: K8 / Unsplash