When we are parents, the lack of a good rest becomes something of every day during the first months or years of life of our children. Sometimes, even, this starts from pregnancy in the case of women, when it is harder for them to sleep comfortably.
Sleep is something essential and necessary for our body and brain to continue to function efficiently every day, so a good rest is something we should try to try to get every night. If you have insomnia problems or have trouble falling asleep at night, we share 19 foods to include at dinner, which will help you have a better rest.
Foods that help you have a better rest
Just as there are certain stimulating foods that help you have more energy such as chocolate, coffee or green tea, there are also foods that help us rest better. An example of this are those that naturally contain melatonin (a brain hormone that favors sleep) or serotonin (precursor of melatonin, which regulates sleep), or that help stimulate their production, such as those that contain tryptophan, an essential amino acid that helps secrete melatonin.
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Oats
Of all whole grains, the oats It is the one that contains more tryptophan, so it is a healthy and light option that we can enjoy at dinner. In addition, they are a source of magnesium, a natural muscle relaxant, which favors a quality sleep during the night. We can enjoy it in a glass of yogurt with fruit and chia, baked with fruits, in pancakes or in a milkshake.
Integral rice
Foods rich in carbohydrates, such as Integral rice, can act in our brain similar to tryptophan. In addition, like oatmeal, they contain magnesium, so they are another ideal option to eat before bedtime. You can enjoy it in a sauteed with vegetables or as a side dish during dinner.
Wheat pasta
Like rice and other carbohydrate-rich cereals, the wheat pasta It is a food that acts similar to tryptophan and contains magnesium. We can eat it in salads, with vegetables, as a main course or as a side dish during dinner.
In VitónicaThe best diet to sleep well every nightQuinoa
The quinoa It is a pseudocereal that in addition to providing multiple benefits to our body, it is a good source of magnesium, tryptophan and carbohydrates, which, as we have mentioned, help you sleep better. We can consume them during dinner as part of a green or chicken salad, in a soup or with milk as a sweet dessert.
Chia seeds
The chia seeds They are antioxidants, provide iron, calcium and potassium, and are also a natural source of Omega 3. Among its many benefits, they also contain tryptophan, so they are ideal for dinner. You can add them to your plate of night cereal, or enjoy them in a glass of yogurt with fruit.
Sesame seeds
Like chia, sesame seeds are rich in tryptophan, and contain calcium and magnesium, so they are another good option to enjoy during dinner. You can use them in a cookie recipe, in bars or in a salad.
Almonds
The almonds They contain tryptophan and also magnesium, which acts as a muscle relaxant, so they are one of the nuts that we can add to our dinners to have a better rest during the night. You can eat them alone as a snack, in a bowl with fruits or include them in a shake before bedtime.
Walnuts
Another dried fruit ideal for dinner time, are the walnuts, because they contain magnesium, serotonin and melatonin, so in addition to helping reduce stress and anxiety, they are an ideal food to enjoy if we want to rest better. You can consume them as a snack before going to bed or in a salad.
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The cherries They are rich in antioxidants and natural sugars that help relax our body. In addition, they are a natural source of melatonin, so they are ideal to eat before bedtime, as a snack, in a salad, in tartlets or in the form of juice.
Dates
The dates They are one of the fruits rich in carbohydrates, which also contains many nutrients that favor us such as calcium, magnesium, potassium, and has antioxidant and anti-inflammatory properties. We can enjoy them as a healthy snack before bed, in a shake or use it as a replacement to sweeten dessert recipes such as creams or bars in a healthier way.
Bananas
He banana It is a fruit that favors the production of serotonin and contributes to the increase of melatonin levels. In addition, it contains magnesium and potassium, which work as muscle relaxants, so they help you have a better rest.
You can consume it alone, in a shake, or include it in a pancake or cookie recipe.
Kiwi
He Kiwi It is a fruit rich in antioxidants, which also helps raise serotonin levels, which makes it ideal to enjoy during dinner. You can enjoy it fresh as a dessert, or include it in a smoothie.
Avocado
He avocadoIn addition to being rich in essential oils, it is a source of fiber, magnesium and potassium, which helps us relax and sleep better. We can consume it during dinner as part of a salad, in a tartare or prepare it in the oven.
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White meats like the chicken and the Turkey They contain tryptophan, so including them in the last meal of the day will help us have a better rest. To take advantage of its benefits during dinner, we must prepare them lightly, either grilled, stewed, baked or with a light salad.
Fish
The blue fish like tuna and salmon, and white fish like cod they are also a source of tryptophan. You can enjoy them during dinner steamed, baked, in a salad or grilled.
Egg
Although we usually relate the eggs With breakfast, they are a good source of protein and contain tryptophan, which helps you fall asleep better. But on top of that, they are a source of vitamin A, which makes them a good option for dinner, since a vitamin A deficiency can cause problems falling asleep.
During dinner we can enjoy cooked, baked, tortilla or poached as part of a light salad.
Dairy products
A glass of warm milk is usually one of the recommendations of yesteryear for insomnia, and it is not for less, since dairy products contain tryptophan, so they help us relax and sleep better. In addition to the glass of warm milk, you can make a smoothie, eat yogurt with fruit and oatmeal or a little fresh cheese before bed to have a better rest.
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Another classic remedy for insomnia and difficulty falling asleep are the herbal infusions relaxing, such as chamomile or lime. Before going to bed, we can prepare a tea after a light dinner, and thus help us sleep better.
Honey
The honey It contains tryptophan and also glucose, which lowers orexin levels, a hormone that raises the alert level. You can enjoy it before bedtime, adding a tablespoon to a glass of warm milk or to sweeten a cup of tea.
In addition to including these food at your dinner to have a better rest, remember to try to maintain a healthy routine before sleeping, reducing caffeine consumption, doing some exercise and preparing a relaxing environment to end the day well and take advantage of the night to rest.
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