10 Foods That Promote Sleep and Relaxation
Sleeping well is very important, since it is the time when the body rests and the mind relaxes. During sleep, the body and mind enter into recovery stages, which make it possible to heal and stay in an optimal state of health.
There are different factors that make it possible to have a good sleep cycle, being food a crucial element to improve the quality of sleep.
Just as it is to have a good mattress suitable to your preferred sleeping posture and to exercise constantly, the right diet is also one of the main factors for a good sleep.
In this article we will share some tips on what is the best mattress for you according to your preferred posture and we will also share a list of 10 foods that will help you sleep better and be more relaxed to wake up with energy for your next day.
Written by
- Redaction Team
- Body, Healing Foods, Personal Development
How to Choose a Mattress Based on Your Preferred Sleep Position:
What type of mattress should I get if I’m a side sleeper?
If you are a side sleeper, a memory foam mattress is the best choice. This material conforms to the shape of the body, providing pressure relief on the shoulders and hips. It also helps maintain proper spinal alignment, reducing the chance of waking up in pain.
What type of mattress should a back sleeper use?
For back sleepers, a medium firm or firm mattress is ideal. This type of mattress provides the necessary support for the lower back and keeps the spine in a neutral position. Opting for a model with an additional comfort layer can help improve weight distribution and avoid pressure points.
What type of mattress should stomach sleepers use?
People who sleep on their stomach should also choose a medium firm or firm mattress, as it prevents the pelvis area from sinking too much and creates tension in the back. A mattress that is too soft can strain the natural curvature of the spine, causing discomfort and stiffness.
Foods that Promote Sleep and Relaxation
In addition to choosing a good mattress, nutrition plays a crucial role in the quality of sleep. Some foods contain essential nutrients that help relax the body and promote deep rest. Here are 10 foods that can improve your sleep quality:
1. Almonds
Almonds are an excellent source of magnesium, an essential mineral that helps relax muscles and improve the quality of sleep. They also contain melatonin, the hormone that regulates sleep cycles.
2. Walnuts
Walnuts are a natural source of melatonin and healthy fats that promote brain function and relaxation. Consuming a handful before going to sleep can improve sleep.
3. Chamomile Tea
Chamomile tea contains apigenin, an antioxidant that promotes relaxation and reduces anxiety. It is an ideal drink to induce sleep naturally.
4. Kiwi
Kiwifruit is rich in serotonin, a key neurotransmitter in sleep regulation. It also contains antioxidants that improve the quality of rest.
5. Ashwagandha
Ashwagandha is an adaptogenic herb that helps reduce stress and anxiety, promoting relaxation. It also regulates levels of cortisol, the stress hormone, which can interfere with sleep.
6. Bananas
Bananas are a source of magnesium and potassium, minerals that help relax muscles. They also contain tryptophan, an amino acid that promotes the production of neurotransmitters that induce sleep.
7. Turkey
Turkey is rich in tryptophan, a compound that aids in the production of melatonin, the sleep hormone. It also provides protein that helps keep blood sugar levels stable during the night.
8. Oatmeal
Oatmeal contains melatonin and complex carbohydrates that promote the production of serotonin, helping to relax the body before sleep.
9. Dark Chocolate
Dark chocolate contains compounds that stimulate serotonin production, promoting relaxation. It is also rich in magnesium, which helps reduce stress and anxiety.
10. Valerian Root
Valerian root is one of the best known natural remedies for inducing sleep. It helps increase GABA levels in the brain, promoting relaxation and deep rest.
Conclusion
Incorporating these foods into a balanced diet can significantly improve sleep quality and relaxation. Consuming foods rich in melatonin, tryptophan, magnesium and antioxidants helps regulate sleep cycles and reduce stress. In addition, combining them with an appropriate nighttime routine can enhance their positive effects on the reconciliation of sleep and restful rest.
In addition to a proper diet, it is essential to adopt healthy habits such as maintaining regular sleeping schedules, reducing exposure to screens before bedtime and avoiding caffeine or heavy meals at night. As well, have in consideration the type of mattress you have and that ideally it should match your sleeping position. With these changes, it will be possible to improve the quality of rest and enjoy a healthier and more balanced life.
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