- Insomnia is extremely distressing.
- Proper nutrition can help trouble sleeping help
- Special foods help fall asleep
- What do the substances tryptophan and melatonin have to do with each other?
Help with insomnia: Fall asleep quickly and comfortably, that’s the ideal. Unfortunately, many people have Sleeping problems and suffer from Sleep disorders. The right foods help you with your sleep problems: Sleep quality is affected by a number of factors, including diet. Eating the right foods can help you fall asleep. When we sleep, our brain processes information and learns from it. Our immune system also needs enough sleep to function properly. All the worse for health that a third of Germans suffer from sleep disorders.
Help with insomnia: what you can do
the fall asleep it is difficult for many people. He goes round and round, thoughts and worries buzzing in his head. In addition to darkening the bedroom, proper sleeping position, relaxation exercises, proper room temperature, and individual ritualsAlso helps certain foods while sleeping.
The body needs two essential substances to fall asleep: amino acid tryptophan and the hormone melatonin. Tryptophan produces serotonin in the body, which in turn is necessary for a good night’s sleep. Melatonin in turn is produced with the help of serotonin.
It is also known as the “sleep hormone” or the “sandman hormone.” It contributes to a restful sleep as it controls the day-night rhythm. Melatonin levels increase in the body when it gets dark. Both substances can also be found in food.
Just Fall Asleep: These 7 Foods Help
If you have trouble falling asleep, you should replace the chips at night with nuts. cashew nuts they contain a lot of magnesium, for example. People suffering from magnesium deficiency often have muscle cramps or spasms in the lower legs before sleeping.
This also makes it difficult to fall asleep. Walnuts also contain magnesium, as well as tryptophan, calcium, and selenium. Eat a handful of walnuts an hour or two before bed.
2. Dairy products
The best known food to fall asleep is probably the warm milk with honey. It also contains tryptophan and melatonin. But according to Apotheken Umschau, only in amounts so small that they can hardly be the reason for the sleep-promoting effect. Dieter Riemann is a sleep researcher and psychologist at the Freiburg University Hospital and told Apotheken Umschau that warm milk has a more psychological effect. It relaxes you and also fills you up. But beware: milk is also suspected of being carcinogenic.
3. Sour Cherries
An English study found that both the sleep quality and sleep duration improves by drinking one or two glasses of tart cherry juice at night. Because tart cherries contain the amino acid tryptophan.
Eggs are not only high in protein, they also contain large amounts of the sleep-inducing amino acid tryptophan. Eating fried or scrambled eggs at dinner, for example, promotes Production of the sleep hormone melatonin.
Salmon in particular contains these Omega-3 fatty acid docosahexaenoic acid. It stimulates the body’s own melatonin production. sardines are in turn rich in magnesium, and tuna It contains large amounts of tryptophan.
Like warm milk, oatmeal has a satiating effect and provides another Source of melatonin for the body. In addition, oatmeal also contains Vitamin D. Its lack can lead to sleep disorders. Read here what consequences a lack of vitamin D can have.
Alone soothing teas help you fall asleep. These include Chamomile, lavender and valerian tea. This relaxes the muscles and eases fears. St. John’s wort can also be made as a tea and is known for its calming effect. But be careful: the medicinal herb interacts with different medications.
Book Tip: Fall Asleep in 5 Minutes: Solve Sleep Problems and Learn to Fall Asleep Again
what you however no way should eat before bed, you can read here.
Also interesting: The right mattress can make a crucial contribution to restful sleep. We have the great mattress test from Stiftung Warentest with the test winners 2020 for you.
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