July 21 (Sunday): Excellent for Insomnia... 5 Foods That Promote Sleep

Quality sleep is directly linked to health, and the factors affecting sleep are very diverse. Check your own health status and sleep environment first, and analyze the causes that may cause insomnia or reduce sleep quality. Additionally, even if you have dinner or late-night snacks, eating foods that promote sleep can be helpful.

◆ Banana

 

Many people eat bananas as a breakfast substitute, but they are also good as a late-night snack. Bananas are high in magnesium, which helps maintain adequate levels of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes sleep, thereby inducing deep sleep. This neurotransmitter also helps regulate stress responses and relaxes muscle tension.

 

◆ Cherry

 

Another late-night snack option is cherries. Cherries contain melatonin, making them a fruit known as a "natural sleep aid." The stress hormone cortisol is secreted in large amounts early in the morning, while melatonin is secreted more during the dark night. However, when the biological rhythm is disrupted, hormonal imbalance occurs, causing cortisol to be produced late at night and interfering with sleep. The melatonin in cherries helps regulate this biological rhythm.

 

◆ Orange

 

Oranges are a rich source of vitamin D. Vitamin D has gained attention as a nutrient that boosts immune response during the COVID-19 pandemic, and it is also a nutrient that helps improve the quantity and quality of sleep. It aids in sleeping more deeply and for a longer duration. Conversely, a deficiency in vitamin D increases the likelihood of developing sleep disorders.

 

◆ Green leafy vegetables

Green vegetables such as spinach, kale, and broccoli are rich in calcium. Calcium helps tryptophan be absorbed more effectively by the body. Milk is also a calcium-rich food, and a warm glass of milk might be more convenient to drink late at night.

 

◆ Chicken and fish

 

Tryptophan is an amino acid that produces serotonin and melatonin. Serotonin is synthesized from tryptophan, and then melatonin is produced. Melatonin is a hormone secreted at night that induces sleep. Tryptophan can be obtained through food, and it is abundant in poultry such as chicken and in fish like salmon. Vegetarians can also obtain this amino acid component through nuts and seeds.

 

Source: Comedy.com