Whether you eat breakfast in the morning can also affect your sleep patterns, according to a nutritionist.
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There can be many reasons why it is difficult to sleep at night. From illness and injury to stress and anxiety, many of us will experience insomnia at some point. Diet could also be a factor, the expert warned.
Diet can be the “missing piece of the puzzle” that will help you sleep. Nutritionist Vasilisa Ponomareva shared with MedicForum four foods and drinks that will help you sleep well.
Bananas before bed
“While many people eat a banana for breakfast, it's actually good to enjoy it before bed. Bananas are one of the best sleep foods as they are high in magnesium, which helps relax muscles and calm the body. Combining sliced bananas with natural nut butter is a great way to regulate blood pressure, relax muscles and nerves, and improve sleep quality,” Ponomareva says. bananas with natural nut butter is a great way to regulate blood pressure, relax muscles and nerves, and improve sleep quality.”
Favor oily fish
Studies show that oily fish promotes better sleep. People who ate salmon three times a week for several months slept better and functioned better during the day.
Fatty fish contains vitamin D and omega-3 fatty acids, which help regulate serotonin levels in the body.
Snack on a handful of nuts
Nuts such as walnuts, almonds and pistachios contain important minerals such as magnesium and zinc, which are essential for a number of body functions.
“While people usually snack on nuts during the day, it’s worth considering leaving them for the afternoon to improve your sleep. Past research has shown that magnesium can reduce inflammation and cortisol levels, improving the quality of sleep for people who suffer from insomnia.”
Drink tart cherry juice
“Despite being surprising, tart Cherry juice is a great drink to try before bed if you're struggling to fall asleep or stay awake at night.”
Juice contains nutrients including magnesium, phosphorus and potassium, as well as high amounts of melatonin. It is known to promote drowsiness, and melatonin helps to regulate the circadian rhythm.
MedicalForum has previously written about the complications of influenza.
Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.