BLESS YOU

Sleeping well: foods that improve sleep quality

Sleep is essential for our well-being, yet we often find ourselves struggling to fall asleep or waking up tired and lacking energy.

Instead of resorting to sleeping medications, there are foods that can help us improve the quality of our rest. We have selected some foods to help you sleep that contain relaxing substances and nutrients that are ideal for our nervous system.

Let's find out together what they are and how they can contribute to a deep and restorative night's sleep.(source: sleepfoundation.org)

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Sleep well: discover the foods that improve sleep quality
Sleep is essential for our well-being, yet we often find ourselves struggling to fall asleep or waking up tired and lacking energy. Instead of resorting to sleeping medications, there are foods that can help us improve the quality of our rest. We have selected some foods to help you sleep that contain relaxing substances and nutrients that are ideal for our nervous system. Let's find out together what they are and how they can contribute to a deep and restorative night's sleep.(source: sleepfoundation.org)
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Kiwi
Kiwi is a fruit rich in vitamins C and E, potassium and folate. Eating two of them before bed can help you fall asleep and improve sleep quality. According to some research, this beneficial action may be related to its antioxidant properties and the presence of serotonin.
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Cherry tart and cherry juice
Black cherry juice can improve sleep due to its high melatonin and antioxidant content. Studies show an increase in sleep duration and quality in those who drink the juice regularly (two one-cup servings per day).
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Malted milk
Drinking malted milk (milk combined with wheat flour, malted wheat and malted barley together with sugar and an assortment of vitamins) before bedtime may reduce sleep interruptions. It contains melatonin along with vitamins B and D which may explain the benefits.
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Fatty fish
A recent study has shown that eating salmon three times a week can help improve sleep at night and performance during the day. According to researchers, these benefits may stem from the presence of vitamin D and omega-3 fatty acids, which help regulate serotonin.
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Walnuts
Walnuts offer sleep benefits because they contain melatonin and essential minerals such as magnesium and zinc. A clinical study showed that the combination of these substances (melatonin, magnesium and zinc) can help the elderly with insomnia to sleep better.
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Rice
Some evidence suggests that eating rice may help improve sleep. A Japanese study found that those who ate rice slept better than those who ate bread or noodles. However, more research is needed to understand the effects of different carbohydrates on sleep, partly because the impact may be influenced by what is consumed with them.
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