What to eat and drink for a good sleep

Your brain also uses tryptophan, the necessary amino acid that can only be obtained from food to make melatonin, said Dr. ST-Onge. Tryptophan is extremely copious in Turkey, but other sources, such as chicken, fish, cheese, sunflower seeds, tofu and white beans, provide similar amounts. Dr. ST-Onge said that there is not much research or eating foods prosperous in tryptophan can improve sleep, but miniature tests that tested supplements Or cereals The conclusion of amino acids suggests that they may have benefits.

Instead of focusing on one food or nutrient as a good sleep club, it is better to think about your diet as a whole, said Dr. ST-Onge. When scientists examine the eating habits and sleep of people around the world, They notice it Those who regularly consume more Fruit and vegetablesconvoluted carbohydrates such as fiberAnd fit fats (from sources such as salmon, olive oil and nuts) tend to sleep better than those that consume less of these foods and nutrients.

They also found connections between compliance with a diet in the Mediterranean style and a lower risk of insomnia symptoms, such as trouble falling asleep or waking up at night, said Arman Arab, a researcher at Brigham and a hospital of women in Boston, who led Last meta -analysis on this topic.

Diets that prioritize fruit, vegetables, whole grains and other plant products are prosperous in antioxidants and other compounds that weaken inflammation, which He was associated with sleep disorderssaid Eric C. Jansen, a nutritionist from the University of Michigan School of Public Health. Dr. ST-onge also includes Folian, vitamin B6, zinc and magnesium, which your body needs to produce melatonin from tryptophan.

But studies that have shown connections between some diets and a better dream can not be the cause and effect – they can only show correlations, said dr arab.