Makanan dan Minuman untuk Tidur yang Lebih Nyenyak

Foods that help you sleep

June 07, 2020

Sleep has a huge effect on how you feel throughout the day, and nutrition plays a role in how well you sleep.

There are four main vitamins and minerals that can be found in food that aid in promoting sleep: tryptophan, magnesium, calcium, and B6. Some of these substances help the body produce melatonin, the hormone that is responsible for regulating your circadian rhythm (sleep/wake patterns).

When you’re close to bedtime, melatonin production naturally increases to help you sleep. In the morning when you’re ready to wake up, melatonin production tapers off to allow you to be awake and alert for the day.

Here are the best foods and drinks you can eat before bed to enhance your sleep quality:

Tryptophan-rich foods

Tryptophan is an amino acid that when ingested gets turned into the neurotransmitter serotonin and then converted into the hormone melatonin.

  • Dairy products (milk, low-fat yogurt, cheese)
  • Poultry (turkey, chicken)
  • Seafood (shrimp, salmon, halibut, tuna, sardines, cod)
  • Nuts and seeds (flax, sesame, pumpkin, sunflower, cashews, peanuts, almonds, walnuts)
  • Legumes (kidney beans, lima beans, black beans split peas, chickpeas)
  • Fruits (apples, bananas, peaches, avocado)
  • Vegetables (spinach, broccoli, turnip greens, asparagus, onions, seaweed)
  • Grains (wheat, rice, barley, corn, oats)

Magnesium-rich foods

Magnesium is a powerful mineral that is instrumental in sleep and is a natural relaxant that helps deactivate adrenaline. A lack of magnesium can be directly linked to difficulty going and staying asleep. Magnesium is often referred to as the sleep mineral.

  • Dark leafy greens (baby spinach, kale, collard greens)
  • Nuts and seeds (almonds, sunflower seeds, brazil nuts, cashews, pine nuts, flaxseed, pecans)
  • Wheat germ
  • Fish (salmon, halibut, tuna, mackerel)
  • Soybeans
  • Banana
  • Avocados

Calcium-rich foods

Calcium is another mineral that helps the brain make melatonin. A lack of calcium can cause you to wake up in the middle of the night and have difficulty returning to sleep.

  • Dark leafy greens
  • Cheeses
  • Sardines
  • Fortified cereals
  • Soybeans
  • Fortified orange juice
  • Enriched bread and grains
  • Green snap peas
  • Broccoli

Vitamin B6-rich foods

Vitamin B6 also helps convert tryptophan into melatonin. A deficiency in B6 has been linked with lowered serotonin levels and poor sleep. A deficiency in B6 is also linked to symptoms of depression and mood disorders which can lead to insomnia.

  • Sunflower seeds
  • Pistachio nuts
  • Flaxseed
  • Fish (tuna, salmon, halibut)
  • Meat (chicken, tuna, lean pork, lean beef,)
  • Dried Prunes
  • Bananas
  • Avocado
  • Spinach

Melatonin-rich foods

Many of the vitamins and minerals that are on this list are there because they help aid in the production of turning serotonin into melatonin.

  • Fruits and vegetables (tart cherries, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber)
  • Grains (rice, barley, rolled oats)
  • Nuts and Seeds (walnuts, peanuts, sunflower seeds, mustard seeds, flaxseed)

Drinks

Many drinks contain essential vitamins and minerals that help with your sleep. They are also a great way to make you relaxed.

  • Warm milk
  • Almond milk
  • Valerian tea
  • Chamomile tea
  • Tart cherry juice
  • Passion fruit tea
  • Peppermint tea
  • Yogurt

Try all these foods to reduce your tossing and turning when you hit the pillow.

However, did you know that besides foods, a good mattress also had a huge effect on your sleep quality? Made with a perfect balance of Mimpi Latex Foam, premium Memory Foam, premium High Resilience Foam, and premium Support Foam, Mimpi’s mattress will make you sleep better.

Mimpi only uses premium materials that are so comfortable and durable that it is the perfect mattress for everyone.

Sweet dreams, Mimpi’s friend!


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