5 tips for a good night’s sleep

A balanced diet is an important key to good health, but also is a sleep routine. When we sleep, our body gets busy repairing cells and finishing digestion. Tissue growth and repair occurs, our energy is restored, hormones are released, such as growth hormone, essential for growth and development, including muscle development.

If you want to sleep well and wake up refreshed every morning, follow these tips to support a good night’s sleep with your diet:

  • Increase your intake of foods rich in tryptophan – an amino acid needed to make serotonin, the relaxing and calming brain neurotransmitter. Good sources of tryptophan are salmon, eggs, dairy, cashew nuts, walnuts, chickpeas, beans, banana.Try including some of these foods in your diet every day to help you get the recommended amount.
  • Eat more fiber-rich foods like chicory root, artichokes, raw garlic, leeks, and onions. Fiber feeds the good bacteria that live in our gut, and a healthy gut also produces serotonin.
  • Add lentils and artichoke to your meals. They are rich in folate, an important vitamin that supports a good night sleep. They are also sources of tryptophan.
  • Avoid caffeine rich foods/drinks like coffee, tea, and chocolate. Consume them only until around 4 pm. Avoid alcohol at night and reduce the consumption of it throughout the day. After a few hours, alcohol acts as a stimulant, decreasing the quality of sleep later in the night.
  • Keep a healthy lifestyle to support a good night’s sleep. Create a routine to relax before bed, avoid stressful activities—doing work, discussing emotional issues. Use light to help you – dark room to sleep and natural light in the morning to wake you up. And use your internal clock to help you sleep well and wake up energized. Go to bed and wake up at the same time every day. Try to stick as closely as possible to your routine on weekends to avoid a Monday morning sleep hangover.

Sleep is so important that we spend 30% of our life doing it. Help your body to help you. Stay healthy!

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