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Summer heat in the middle of spring, unfinished business that visits us in the wee hours of the morning, (another) glance at the mobile… Falling asleep is no easy task, so we bring you a small and tasty help to enter at full speed in the kingdom of Morpheus: fourteen delicious foods to sleep better.
Amparo Bayarri Mayo, Director of the Training Area of the Spanish Academy of Nutrition and Dietetics, points out that “there is scientific evidence that tells us that there are some foods that help us to rest better and our hours of sleep are of higher quality”.
And he puts us on the track of the magic ingredients to achieve it: “Actually what scientific evidence tells us on this subject is that there are some foods that help us to secrete melatonin (hormone responsible for marking the time of sleep and improve the quality of this), and that there are some foods rich in tryptophan (amino acid precursor of the secretion of melatonin). Therefore, consuming foods rich in both melatonin and tryptophan contributes to improve the quality of sleep”.
According to the expert, these are some of the best culinary allies to relax and sleep soundly:
Foods rich in melatonin:
Fried, benedict, fried… We love eggs in all their versions, it is the most nutritious food that exists according to the FAO and also helps to secrete melatonin. Try adding it to your nightly menu and you will see how much faster you fall asleep.
Nuts and dried fruits
The consumption of walnuts, almonds, pistachios, etc. favors the production of melatonin; that is why it is highly recommended to take a handful (or use them as ingredients in a toast, pizza or salad) a few hours before going to bed.
In the list of foods to sleep better could not miss the legumes, which have been feeding civilizations of all times for 10,000 years and also contributing to their rest in the most succulent way.
Whole grains
Healthier and more nutritious than refined cereals, they are rich in fiber, vitamins and minerals, and a healthy passport to the world of dreams.
Fish
There are thousands of fish in our seas (white fish are soft and delicate, but with infinite nuances; while blue fish have more complex flavors), and they have the amazing ability to activate the hormone that stimulates sleep.
Seeds
The tiniest sleep allies on the list also have the power to increase melatonin and make our rest more pleasant.
Foods rich in tryptophan:
Cheese
Dairy products not only contain tryptophan; they are also a source of calcium, which is a natural tranquilizer. So we have the most irresistible remedy for insomnia: a slab of cheese accompanied by a glass of wine.
Meat
Carnivores will be delighted to know that white and red meats are rich in tryptophan, which besides helping to secrete melatonin is also a precursor of serotonin, “the hormone of happiness”.
Tofu
It is one of the star ingredients of vegan cuisine, and an important source of vegetable proteins of high biological value. What you may not know is that its richness in tryptophan helps to improve the quality of sleep.
Nuts
Amparo Bayarri Mayo also includes nuts in the list of the foods richest in tryptophan for better sleep, so their relaxing properties are stratospheric: remember to resort to them during your sleepless nights.
Blue fish
This select group inhabited by tuna, mackerel, bonito or sardines also repeats for its richness in tryptophan and its ability to relax us (the omega-3 acids they contain neutralize cortisol, which is the stress hormone). As a trick to cook them, keep in mind that they need ingredients that give them a fresh counterpoint.
Eggs
Another essential in the Olympus of relaxing foods is the egg, which helps us to secrete melatonin and is also very rich in tryptophan. Now you have an excuse -and backed by science- to indulge yourself at night.
Sunflower seeds
They are an ideal appetizer to make you suddenly sleepy. You can also add them to yogurt or to give an original touch to recipes such as hummus, pesto sauce or breads and muffins.
Cherries
Crunchy and tempting, cherries are a natural anti-inflammatory and have relaxing powers: the tryptophan they contain calms anxiety and makes us feel more relaxed.
Kiwi
This exotic fruit contains more than twice as much vitamin C as an orange, and twice as much in antioxidant and healing properties. It is also rich in tryptophan, which helps combat stress and promote restful sleep.
Natural or fermented milk (yogurt)
A glass of milk or a yogurt before going to sleep is a delicious historical remedy against insomnia: the calcium contained in dairy products helps process melatonin and tryptophan and ensures a long night’s rest.
