Foods that promote sleep (duration and quality)
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About one in three adults has sleeping problems. Sleep affects every aspect of health. Chronic sleep deprivation leads to many possible health problems, such as high blood pressure, cardiovascular disease, diabetes or obesity. Fortunately, a number of foods and drinks contain substances that promote sleep. Consuming these food products and drinks helps people both fall asleep and stay asleep better. A number of nuts, fruit and fish are especially good for sleep quality and sleep duration. Most sleep-promoting foods are also nutritious and are part of a healthy, balanced diet. To get the most benefit from these sleep-promoting foods, it's important to eat or drink them a few hours before bedtime to reduce the risk of indigestion and acid reflux.
Barley Grass Powder
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Barley grass powder is rich in several sleep-promoting compounds, including GABA, calcium, tryptophan, zinc, potassium and magnesium. People can put barley grass juice in smoothies, scrambled eggs
Drinks and improvement of sleep (duration and quality)
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Chamomile tea The herb chamomile is a traditional remedy for insomnia
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Fruit
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Cherries Cherries are rich in four different sleep regulators: melatonin, tryptophan, potassium and serotonin. Polyphenols (a type of antioxidant) in tart cherries may also be useful for sleep regulation. In other words, consuming cherries improves sleep health. The anti-inflammatory properties of cherries after strenuous exercise also reduce pain
Notes
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Almonds
Fatty fish
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Fatty fish help improve sleep due to the presence of vitamin D and omega-3 fatty acids. These two nutrients help regulate serotonin. Serotonin is largely responsible for establishing a regular sleep and wake cycle. Fatty fish are usually high in some other sleep-promoting nutrients, too. A fillet of wild Atlantic salmon
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Other natural sleep promoting foods
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Other traditional or alternative remedies sometimes improve sleep, such as kava, passion flower tea, St. John's wort or valerian. People should talk to a doctor before using any new supplements, because some drugs interfere with other medications