Esses 7 alimentos ajudarão você a dormir melhor, segundo especialistas –
Sleep affects every aspect of our overall health and well-being. It plays an essential role in maintaining our mind and body functions, helps us build a stronger immune system, improves mental and physical health, and increases productivity.
If you aren’t getting the expert-recommended 7 to 8 hours a night of quality rest, you are at higher risk of developing high blood pressure, a weakened immune system, and depression. In addition, other serious conditions, like diabetes, heart failure, or a stroke, can also occur.
From taking sleep supplements like melatonin to changing bedtime routines, most (exhausted) people will try any number of hacks or tricks to sleep better. One area many overlook on their hunt for better sleep is diet. What you eat throughout the day and leading up to bed influences how well you sleep at night. Here are the seven best foods to work into your diet to help promote better sleep.
The foods below can improve your sleep quality because they all contain nutrients that promote better health and, in turn, better sleep.
“Eat a variety of unprocessed, whole foods high in antioxidants and fiber,” says Josh Axe, a clinical nutritionist and co-founder of Ancient Nutrition. “Try to combine foods that provide different macronutrients (carbs, fats, and protein), which ensures you’re meeting your nutrient needs,” says Axe. He also adds that it’s best to stop eating two to three hours before bed so your body has time to digest the food before going to sleep, which will also decrease your chances of having issues with acid reflux.
- Whole grains like oats or quinoa
- Proteins like poultry and fish
- Leafy greens and cruciferous veggies
- Free-range eggs
- Bananas, kiwis, oranges, berries and other fruits
- Milk and yogurt
- Nuts, like almonds and cashews
“A balanced diet can help manage blood sugar levels and reduce inflammation, which is important for preventing pain and getting sound sleep,” says Axe. “Getting enough macronutrients (carbs, fats, and protein) also assists your body in creating calming chemicals like serotonin and melatonin, which help you feel relaxed and sleepy.” Certain foods can help you sleep better if you eat them before bed or when you wake up in the middle of the night — but the seven foods above can improve rest no matter what time you eat them. Again, the key to eating well for sleep is to eat a mindful, balanced diet overall. No one food is a magic bullet, but these can help you get some much-needed rest. Your diet may not be the only thing affecting sleep.
