Named products that will help to cope with insomnia

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Lack of sleep negatively affects health, leads to problems with memory, thinking and concentration, worsens the immune system, increases the risk of developing diabetes. Also, poor sleep threatens weight gain and high blood pressure. However, there are foods that will help you deal with insomnia.

Nuts

Almonds, cashews, pistachios and walnuts are natural sources of melatonin, which directly affects the quality of sleep, as well as the amino acid tryptophan, which plays an important role in the production of serotonin. Plus, they're loaded with magnesium, an important mineral for bone, brain, heart, and muscle health.

Seeds

Like nuts, seeds may support healthy sleep due to high levels of tryptophan. It is better to eat pumpkin seeds, flax and sunflower seeds before going to bed.

Dairy products

Milk (especially warm), plain yogurt, and cottage cheese are great options for people who suffer from insomnia. They also improve the quality of sleep due to tryptophan.

Kiwifruit

According to research, eating kiwifruit at the end of the day can help you fall asleep and improve the quality of your sleep. This is due to the high concentration of antioxidants and vitamins such as folic acid in kiwi.

Banana

Bananas can also help with insomnia. In addition to tryptophan, they contain magnesium and potassium, which improve the quality of sleep.

Legumes

Beans and chickpeas are rich in amino acids and vitamins, which are important for the production of serotonin. Therefore, they can be used before bedtime to improve its quality.

There are also products that, on the contrary, can cause insomnia. These include:

• tomato;
• citrus;
• sweet and spicy foods;
• alcohol;

< li>caffeine.

It is noted that, on average, the norm of sleep for most adults is from 7 to 9 hours, but it can vary depending on the person.