Khaberni - Experts have stated that the key to deep sleep may be hidden in our kitchen, as certain foods contain natural compounds capable of significantly enhancing sleep quality without resorting to pharmaceuticals.
These foods, recommended by doctors and nutrition specialists, can help calm your mind, regulate your biological clock, and relieve your stress. These include:
Tart cherries: a natural source of melatonin
Tart cherries are rich in melatonin, a hormone that plays a pivotal role in regulating the sleep-wake cycle.
A scientific study indicates that daily consumption of tart cherries or their juice helps extend sleep duration by a full hour, as well as improves overall sleep efficiency.
For best results, experts recommend consuming the fresh fruit rather than the juice, especially during the evening hours.
Mung beans: a natural relaxant for the nervous system
Despite their small size, mung beans offer significant benefits for sleep. They are rich in magnesium and B vitamins, which help calm the nervous system.
They also contain folate, which helps reduce stress and promote relaxation.
It is advised to eat half a cup of cooked mung beans several times a week, and they can be added to soups and various dishes.
Kimchi: supports gut health and sleep
This traditional Korean dish is a great source of probiotics, which support gut health and help the body produce mood-enhancing chemicals like serotonin. This process leads to brain relaxation and improved sleep quality.
You can consume a quarter to half a cup of kimchi daily or several times a week.
Pumpkin seeds: a treasure of calming minerals
A handful of pumpkin seeds before bed provides a concentrated dose of magnesium and tryptophan, which is converted in the body into melatonin. This unique combination helps improve sleep quality while providing healthy fats that make you feel full.
You can eat one to two tablespoons of the seeds as an evening snack.
Seaweed: minerals for hormone regulation
Seaweed is a rich source of omega-3 and minerals that help regulate stress hormones and support melatonin production. Adding these seaweeds to meals several times a week can help support thyroid function and the nervous system.
