Good Lifestyle

Wouldn't it be beautiful if you could crawl in the bed every night and effortless fall asleep ? Unfortunately, a good night's rest can be difficult to find, especially as we get older. According to experts from Health day ,, 28% of adults in the United States Say that insomnia weighs on their daily lives and that almost two thirds report Use of sleep aid daily to help themselves or remain asleep. However, although drugs can operate in the short term, they do not reach the root of your sleep problems. This is why adopting healthy life habits, such as eating healthy foods and doing daily exercise, is a better way to solve your long -term sleep problems.

We discussed with Kelsey Kunik , RDN, dietitian and nutritional advisor for Well-being Zenmaster , who shares her favorite foods to snack before bed. Read the rest to discover what they are, so that you can finally have a good night's sleep and feel like you again.

Read this then: Eating these 3 fruits before going to bed will help you spend a better sleep night, say the experts .

If you browse the alley of the supplement in any pharmacy, you will inevitably find popular magnesium and melatonin. Nuts are raised in these two nutrients improving sleep. They are also rich in healthy omega-3 fatty acids, which turned out Improve sleep quality . AE0FCC31AE342FD3A1346EBB1F342FCB

"The nuts are rich in magnesium, in omega-3 fatty acids and melatonin, which all support a good night's sleep," explains Kunik. "A single ounce of nuts has 11% of the daily value of magnesium, a mineral associated with higher sleep quality."

In a study in 2021 published in Current nutrition developments , researchers discovered that people whose diets were rich in magnesium slept longer and had a better sleep quality than those who have consumed less. So do not hesitate to snack on a handful of nuts or include them in your morning oat flour to increase the quality of your sleep.

For more health information sent directly to your reception box, Register for our daily newsletter .

Oat flour is champions breakfast for many reasons. It helps Lower cholesterol , control blood sugar, promote weight loss and increase heart health. No wonder it is one of the most consumed grains in the world. And now it can even help you spend a better night's sleep, due to its tryptophan content.

"Oat is a good source of tryptophan, which helps your body produce melatonin, supporting a natural sleep cycle," said Kunik. "For an additional advantage, flavor your oatmeal with bays instead of sugar. Additional fiber in the berries will slow down carbohydrate digestion, avoiding high sugar and a crash that could disturb your sleep."

"" Peanut Butter Make the perfect snack at bedtime because it is rich in healthy fats, proteins and amino acids promoting sleep, "explains Kunik." Fat and peanut proteins will keep you full all night without impact on your blood sugar. "

In addition, peanut butter is a rich source of vitamin E, which research has shown Increase the duration of the sleep and quality. Only two tablespoons contain 13% of your daily value of this essential nutrient for high quality sleep. Kunik adds: "Peanuts are also a good source of tryptophan, an amino acid necessary to produce serotonin and melatonin to help regulate the sleep cycle."

The salmon is rich in Omega-3 fatty acids in heart health Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which turned out to fight against inflammation, lower blood pressure and reduce the risk of chronic disease. A study published in the Journal of Clinical Sleep Medicine noted that men who ate fatty fish three times a week for six months have fallen asleep faster and reported better daily functioning than before, including fatty fish in their diet.

"" Eat fatty fish As salmon for dinner could help improve sleep in adults and children because fatty fish are rich in EPA and DHA essential fatty acids as well as vitamin D, "Kunik explains.