Get to know foods that help you get a good night's sleep

Throughout the day, we do not always have the time to carefully choose what we eat. The daily rush sometimes requires us to feed ourselves with what we have at hand, not with what our body needs. But as the day comes to an end, it pays to invest in care so that what we eat and drink not only does not impair the quality of sleep, but also contributes to a night's rest. Hospital of Clinics of Unicamp Salete Campos, there is in food a substance that favors the work of our body in restoring the balance at night: tryptophan. "Once in the brain, it boosts the production of serotonin, a substance known as the mood hormone that has sedative power and helps induce and improve sleep."

Know Foods That Help You Have A Good Night's Sleep - Photo: Getty Images

This substance can be found in lean meats, fish, milks and nonfat yogurts, white and lean cheeses, walnuts, bananas and legumes. Serotonin still regulates our biological clock.

Insulin also plays an important role in the sleep pattern. Hypoglycemia, or low blood sugar, usually occurs at night because that's when we do not feed. When the glucose level drops, adrenaline is released as a secondary source. Because the hormone is stimulant, it can cause sleep disorders.

Therefore, carbohydrate intake is necessary. "They favor the increase in insulin levels, which aid in the 'cleansing' of circulating amino acids in the blood," explains Salete.

Importance of sleep

Vitamin B6 and magnesium are other essential nutrients for the body to be at peace when it comes to the bed. According to Salete, the two are also involved in the production of serotonin. Vitamin B6 is present in chicken, tuna, banana, whole grains, brewer's yeast, brown rice, and sesame seed. Magnesium in foods such as tofu, soy, cashew, tomato, salmon, spinach, oats, and brown rice.

Beyond knowing what to do, it's good to be aware of what needs to be avoided. If the goal is to lie down and relax, do not overdo the amount of food and the intake of fatty foods. But there is no point in balanced meals that are rich in the above items. If you are not asleep before you go to sleep, do not worry about the drinks consumed.

The risk of having a restless night's sleep or nightmares is not to drink liquids which are sources of xanthine and caffeine, which stimulate the central nervous system. Among them: chocolate, coffee, black or mate tea, guarana, coca-based soft drinks and, of course, alcoholic beverages. If it is consumed, it is advisable to do it four hours before sleep.

If, even observing the guidelines above, you end up spending more time trying to sleep than actually sleeping, the nutritionist says that chamomile tea is a good alternative "A long-time flower, known to our great-grandchildren, has always been used to soothe nervous breakdowns, has relaxing effects, alleviates anxiety and reduces depression."

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