Foods That Help Sleep VS Foods That Hinder Sleep

Foods That Help Sleep VS Foods That Hinder Sleep

Sleep deprivation has various negative effects, but chronic sleep deprivation, in particular, can damage bodily functions. Therefore, it's essential to establish a necessary sleep duration and make an effort to maintain it.

It's advisable to keep consistent bedtimes and wake-up times, avoid excessive alcohol consumption or caffeine intake in the afternoon, and stop using electronic devices a few hours before bedtime to improve sleep quality.

Food also has a close relationship with sleep.

Based on data from health and medical media outlets like 'Healthline' in the US, we've looked into foods that help and hinder sleep.

What foods help sleep?

Milk: Milk is a representative food that aids sleep.

It contains the essential amino acid tryptophan, which helps increase levels of melatonin and serotonin, hormones that induce sleep.

A recent study suggested that a lack of calcium in the body can lead to sleep disorders. Since milk is rich in calcium, it can help prevent sleep disorders.

Lettuce/Celery: Celery is effective in reducing body heat or alleviating headaches, and the stem of lettuce contains a compound called lactucin, which is good for resolving insomnia accompanied by headaches. Therefore, consuming lettuce when stressed or depressed can provide a sense of stability.

Legumes: Vegetarians or people with lactose intolerance cannot drink milk.

In such cases, consuming legumes instead of milk can be beneficial.

Legumes are also rich in tryptophan and calcium, which promote sleep.

Chicken: Tryptophan, which promotes sleep, is also abundant in chicken.

Eating a chicken dish for dinner can help induce sleep.

Almonds/Walnuts: Almonds contain plant-based protein, which aids in deep sleep.

They also contain magnesium, which properly relaxes muscles, so if you have trouble falling asleep, consuming a small amount of almonds can be a good method.

Walnuts also strengthen kidney function, facilitate respiratory and intestinal activity, and nourish the brain. These various beneficial functions can collectively help prevent insomnia and promote deep sleep.

Fish like Mackerel/Salmon: Fish are rich in omega-3 fatty acids.

A deficiency in these fatty acids can interfere with the normal activity of neurotransmitters, leading to insomnia.

These fatty acids are primarily found in oily fish such as mackerel, salmon, and tuna, and they also contain vitamin B6, which helps produce hormones essential for deep sleep.

Jujube: Jujube is beneficial for insomniacs experiencing anxiety and restlessness.

It's particularly good because it promotes heart function and improves blood circulation.

While eating them as is is fine, drinking them as a tea is convenient and recommended.

Cherries: Cherries contain melatonin. According to one study, drinking cherry juice improved sleep quality and duration.

You can freeze cherries and consume them as juice or a simple late-night snack.

What foods hinder sleep?

Spicy Food: As bedtime approaches, our body temperature naturally drops. Spicy food not only causes heartburn but also raises body temperature, disrupting sleep. Therefore, it's best to avoid stimulating spicy foods after dinner.

Fast Food: Eating high-calorie foods before bed can disrupt the natural sleep cycle and degrade sleep quality.

Therefore, for dinner, it's recommended to eat meals centered around lean protein, whole grains, and vegetables.

Source: Kormedi.com